What Causes Low Iron?
Approximately 1 billion people across the globe live with an iron deficiency -and here in the UK, around 8% of women have this diagnosis, with many more suffering various symptoms associated with mild to moderate deficiencies too (source).But what causes low iron levels, and what can we do about it? WUKA experts discuss.
In this article we’ll look at:
What Causes low Iron
What Iron is and why we need it
The common signs and symptoms of Iron deficiency
How to boost your Iron levels
What causes low iron?
You, and your body, are unique - and there are many reasons why your iron levels are low. Here are the most common causes of iron deficiency:
Diet low in iron rich foods
It might not be as easy as you’d think to get enough iron through diet, despite the abundance of food in the modern world. And if you’re vegetarian or vegan, you might find it harder that others to get enough iron rich food to keep your levels high enough too.
Plant sources of iron are not as easily absorbed by the body either, so even if you do make an effort to go for foods that are high in iron, you still might not be getting enough.
Issues with absorption
You might be eating iron-rich foods - which is great - but did you know that what you eat with these foods can affect how your body absorbs iron? For example, your morning tea or coffee could be make it hard for your body to absorb iron, thanks to the tannin found in both drinks. In fact, this study found that iron absorption can be reduced by up to 64%!
On the flip side, vitamin C can dramatically increase how much iron your body absorbs - that’s why you'll often see iron pills with vitamin C bundled together, and why new WUKA Cycle Care Iron gummies are combined with Vitamin C too.
Lifestyle
Your regular routine could play a role in low iron levels too. For example, athletes need more iron than most because their body produces more blood to keep up with physical exertions., Similarly, we need more blood during pregnancy too, for the growing baby. Likewise a growing teen will need more iron to support normal development as they grow.
And some of us need more iron because we lose it frequently too - such as those with a menstrual cycle (especially if periods are very heavy, such as anyone suffering with Endometriosis, or those going through perimenopause), and regular blood donors are often at risk of low iron levels too.
Getting enough iron from food can be challenging if you follow a vegetarian or vegan diet, If you avoid eating red meat or if you don't eat a varied diet. And it goes without saying that relying on heavily processed foods or skipping meals altogether is not a great idea either.
Stress and poor sleep often go hand in hand, and they can be contributing factors when it comes to iron deficiencies too. Human bodies crave routine, so having regular sleeping and eating patterns can really help to keep things stable.
Medical Conditions
Several health issues can impact your iron levels:
- Digestive disorders that affect nutrient absorption
- Chronic inflammation
- Celiac disease
- Heavy periods
- Internal bleeding
- Certain medications
Speak to your doctor if you’re concerned about any of the above, and if you’re experiencing symptoms of low iron.
What is Iron?
Iron is an essential mineral that plays a vital role in the body. Its the key ingredient in haemoglobin - the protein in your red blood cells that carries oxygen from your lungs to every cell in your body.
Think of iron as your body's delivery service: without enough of it, oxygen can't reach your muscles, brain, and other organs effectively.
Iron also supports your immune system, helps produce energy from food, and is crucial for brain development in children.
Your body uses iron to make several important proteins and enzymes that help with everything from tissue repair to hormone production. All pretty important - but because your body can't produce iron on its own, you need to get it through food or supplements to maintain healthy levels.
Iron deficiencies can vary from mild to severe, which can lead to Iron Deficiency Anaemia. Read more about iron here.
Signs you might be low in Iron
The common signs and symptoms of an iron deficiency can vary from person to person, but the most common are:
- Fatigue and weakness
- Pale skin
- Shortness of breath
- Dizziness or lightheadedness
- Cold hands and feet
- Brittle nails
- Headaches
- Irregular heartbeat
Read more about the signs of an iron deficiency here - and if you’re concerned about any of these symptoms, make an appointment to see your GP to discuss.
How to boost your iron levels
The good news is that it can be fairly easy to boost your iron levels and get things back on track again. There are a few ways that you can do this:
Iron supplements
There are various different forms of iron supplements which your GP or pharmacist might recommend:
- Traditional natural iron tablets
- Iron gummies - great if you struggle to swallow tablets
- Vegan iron supplements made from whole food sources
- Iron with vitamin C combinations for better absorption
- Liquid iron supplements
- Natural iron supplements derived from herbs and plants
Why take iron with Vitamin C?
As previously mentioned, Vitamin C significantly boosts iron absorption. If your iron supplements don’t contain Vitamin C, try taking them with a drink of orange juice.
WUKA Cycle Care Iron gummies are vegan friendly and easy on the tummy, so a great choice for anyone looking to increase iron levels safely and easily. They’re available for adults and for teens and have Vitamin C for increased absorption too.
Foods rich in iron
Supplements are great for boosting iron levels, but tweaking your diet might also make a huge difference too. Try to combine iron rich foods such as red meat and leafy greens with foods that are good sources of Vitamin C. Its a good idea to include a variety of iron sources in your diet too.
Remember that some of us need more iron than others. Iron needs differ based on age and gender, diet choices, how active we are, if we have any medical conditions, if we’re pregnant or breastfeeding, and even if we’re on our period.
The bottom line on low iron
Low iron isn't just an inconvenience - it can seriously impact your quality of life. If you’re concerned, speak to your GP about getting your iron levels checked through a simple blood test. From there, you can work with your doctor to find a treatment plan that works for you.
If supplements are recommended, consider your preferences and lifestyle. If you don’t want to take traditional tablets, iron gummies might be the answer. And if you’re following a plant-based diet, look for vegan iron supplements. And for better absorption, go for iron pills with vitamin C or whole iron supplements.
Remember, it’s not just about supplementation - creating sustainable habits that work for you is essential for restoring and sustaining iron levels. Small changes can make a huge difference.
