Understanding Iron Deficiency in Women: Symptoms, Causes and Foods to Support Healthy Iron Levels

Have you ever found yourself wondering why you're so tired all the time?

You wake up feeling exhausted, you rely on coffee to get through the morning, your energy disappears by the afternoon and even after a good night's sleep, you still don't feel refreshed.

Maybe you've started saying things like:

"I must just be getting older."

"Life is just really busy at the moment."

"I'm a mum—of course I'm tired."

And while it's true that life can be incredibly demanding, especially when you're juggling work, family, responsibilities and everything else that comes with being an adult, constant exhaustion isn't something we should simply accept as normal.

Sometimes tiredness is your body's way of trying to tell you that something needs a little more attention.

One thing I always think about when women tell me they're feeling exhausted, run down or like they're just not themselves anymore is their iron levels.

Iron deficiency is incredibly common, especially in women, yet many people don't realise they have low iron until it starts affecting their daily life.

The tricky thing about iron deficiency is that it often happens slowly.

You might not wake up one morning feeling completely different. Instead, the signs can gradually appear over weeks, months or even years.

You might notice you're more tired than usual.

You might struggle to concentrate.

You might feel like exercise is harder than it used to be.

You might find yourself reaching for sugary foods or extra caffeine just to make it through the day.

Over time, you can start to think that's just how you are now.

But what if your body is actually asking for more support?

Why Is Iron So Important?

Iron is one of those nutrients that doesn't always get the attention it deserves, but it plays such an important role in keeping our bodies functioning properly.

The main job of iron is helping your body produce haemoglobin.

Now, haemoglobin might sound like a complicated medical term, but its job is actually quite simple to understand.

Think of haemoglobin as your body's oxygen delivery system.

It carries oxygen from your lungs and transports it around your body to where it's needed most—your muscles, your brain and your organs.

Every single cell in your body relies on oxygen to work properly.

Your muscles need oxygen so you can move and exercise.

Your brain needs oxygen so you can think clearly and concentrate.

Your body needs oxygen to produce energy and carry out all the daily processes that keep you healthy.

When your iron levels are low, your body may not be able to transport oxygen as efficiently.

It's a bit like trying to run your car on an almost empty tank.

The car might still move, but it doesn't run as smoothly. It takes more effort, everything feels harder and eventually you start noticing that something isn't quite right.

This is why low iron can leave you feeling tired, flat and like you're constantly running on empty.

Why Are Women More at Risk of Low Iron?

While anyone can experience iron deficiency, women are more likely to be affected, particularly during their reproductive years.

The biggest reason comes down to one very normal part of being a woman—menstruation.

Every month during your period, your body loses blood, and with that comes iron loss.

For some women, their diet replaces this iron easily.

But for others, especially those with heavier periods, iron stores can slowly become depleted over time.

And because many women are so used to feeling tired, they often don't realise their iron levels may be part of the problem.

Women are amazing at pushing through.

They continue working, caring for their families, managing households and showing up for everyone else—even when their own body is asking them to slow down.

But feeling exhausted all the time isn't something you should just have to push through.

Your body deserves to be listened to.

Other Reasons Iron Levels Can Become Low

Heavy periods are one of the most common reasons women experience low iron, but they're not the only cause.

There are several other reasons your iron levels may become depleted.

Pregnancy

During pregnancy, your body has a much higher demand for iron.

You're not only supporting yourself anymore—your body is also working hard to grow and nourish your baby.

Your blood volume increases significantly during pregnancy, and iron is needed to support this change as well as your baby's growth and development.

This is why iron needs are higher during pregnancy and why many women have their levels monitored throughout this time.

Not Eating Enough Iron-Rich Foods

Another common reason is simply not getting enough iron through your diet.

This can happen for many reasons.

Maybe you don't eat much red meat.

Maybe you're vegetarian or vegan and haven't had guidance on the best plant-based iron sources.

Maybe your diet has become quite limited because life is busy and you're relying on quick meals.

The good news is that there are plenty of ways to include iron through food—you just need to know where to find it.

Increased Exercise

If you're very active, your body may have a higher demand for certain nutrients, including iron.

Women who participate in regular endurance exercise or intense training may need to pay extra attention to their iron intake.

Absorption Issues

Sometimes the issue isn't how much iron you're eating, but how well your body is absorbing it.

Certain digestive conditions can affect iron absorption, meaning you may not be getting the full benefit from the foods you're eating.

This is another reason why looking at your overall health—not just one nutrient—is so important.

Signs You Might Have Low Iron

So how do you actually know if low iron could be affecting you?

The symptoms can be quite broad, which is why it often goes unnoticed for so long.

Some of the most common signs include:

• Ongoing fatigue, even after rest
• Feeling weak or low in energy
• Shortness of breath with minimal effort
• Dizziness or light-headedness
• Headaches
• Pale skin or looking more “washed out” than usual
• Cold hands and feet
• Brittle nails or increased hair shedding
• Difficulty concentrating or “brain fog”
• Feeling more irritable or low in mood

You might notice just one or two of these, or you might recognise several.

And while these symptoms can be caused by other things as well, they are definitely worth paying attention to—especially if they’ve been slowly creeping in over time.

Iron-Rich Foods to Include in Your Diet

The good news is that there are many simple, nourishing foods that can help support healthy iron levels.

Iron comes in two forms: haem iron (from animal foods) and non-haem iron (from plant foods).

Your body absorbs haem iron more easily, but both types are important.

Good sources of haem iron:

• Red meat (beef, lamb)
• Chicken and turkey
• Fish and seafood (especially sardines, tuna and mussels)
• Liver (very high in iron, though not for everyone)

Good sources of non-haem iron:

• Lentils and chickpeas
• Beans (kidney beans, black beans, baked beans)
• Tofu and tempeh
• Spinach and leafy greens
• Pumpkin seeds and sesame seeds
• Quinoa
• Fortified cereals and breads

If you follow a plant-based diet, it’s especially important to include a variety of these foods regularly.

How to Improve Iron Absorption

It’s not just about what you eat—it’s also about how well your body absorbs it.

Here are a few simple ways to help your body get the most from iron-rich foods:

Pair iron with vitamin C

Vitamin C helps boost iron absorption, especially from plant foods.

Try combining:

• Spinach with capsicum
• Lentils with tomatoes
• Iron-fortified cereal with berries or orange slices

Be mindful of tea and coffee

Tea and coffee can reduce iron absorption if consumed around meal times.

Try to leave a gap of about 1–2 hours after meals if possible.

Cook in cast iron cookware

This can slightly increase the iron content of your food over time.

Small changes like this can make a meaningful difference when done consistently.

What About Iron Supplements?

Sometimes food alone isn’t enough, especially if your iron levels are already low.

In these cases, your doctor may recommend an iron supplement.

It’s important not to self-prescribe iron, as too much iron can also be harmful.

If you are prescribed iron, you may notice improvements in your energy over a few weeks, but it can take a few months to fully rebuild your iron stores.

When Should You Get Your Iron Levels Checked?

If you’ve been feeling tired for a while and it’s not improving, it’s worth speaking to your GP.

A simple blood test can check your iron levels, including ferritin (your iron stores).

You might want to consider getting checked if you:

• Feel constantly exhausted
• Have heavy periods
• Are pregnant or recently postpartum
• Follow a vegetarian or vegan diet
• Experience symptoms listed above

Trust your body—if something doesn’t feel right, it’s always worth investigating.

Final Thoughts

Feeling tired all the time isn’t something you just have to accept.

While life can absolutely be busy and demanding, ongoing fatigue is often a sign that your body needs a little more support.

Iron is just one piece of the puzzle, but for many women, it can make a significant difference in how they feel day to day.

If you take anything away from this, let it be this:

You don’t have to push through exhaustion as your normal.

There may be a reason behind it—and there may be something you can do to feel better.

And you deserve to feel energised, clear-headed and well in your body again.

 

Dominique
Nutritionist | The Nourished Wellness Hub