Iron Deficiency

CategoryWomen's Health → Nutrition & Blood Health

Reading Time10–12 minutes

Difficulty Beginner

Published July 2026

Last Reviewed July 2026

Next Scheduled Review July 2027

At a Glance

Iron deficiency is one of the most common nutritional deficiencies worldwide and affects millions of women, particularly during adolescence, pregnancy, and the reproductive years. Iron is essential for producing haemoglobin—the protein in red blood cells that carries oxygen throughout the body.

When your body doesn't have enough iron, you may feel constantly tired, weak, dizzy, or find it difficult to concentrate. Left untreated, iron deficiency can progress to iron deficiency anaemia, affecting your health, wellbeing, and quality of life.

The good news is that iron deficiency can often be prevented and effectively treated with the right combination of diet, medical advice, and, where appropriate, iron supplementation.

What is Iron Deficiency?

Iron is a mineral that your body needs to produce healthy red blood cells and transport oxygen from your lungs to every organ and tissue.

When your iron stores become depleted, your body cannot produce enough healthy haemoglobin. Initially, this may cause no obvious symptoms, but as iron levels continue to fall, you may begin to experience fatigue, weakness, and reduced physical and mental performance.

If left untreated, iron deficiency may develop into iron deficiency anaemia.

Why It Matters for Black African Women

Iron deficiency is particularly important for Black African women because several factors can increase the risk, including:

• Heavy menstrual bleeding

• Pregnancy and breastfeeding

• Fibroids

• Diets low in iron-rich foods

• Frequent pregnancies with limited recovery time

• Chronic infections

• Limited access to routine health screening

• Food insecurity in some communities

Many women assume constant tiredness is simply part of a busy life, when it may actually be a sign of low iron levels.

Recognising the symptoms early can help prevent more serious health problems.

Signs and Symptoms

Symptoms may develop gradually and can include:

• Persistent tiredness or fatigue

• Weakness

• Pale skin

• Shortness of breath

• Dizziness

• Frequent headaches

• Difficulty concentrating or "brain fog"

• Cold hands and feet

• Brittle nails

• Hair thinning or hair loss

• Restless legs

• Craving unusual substances such as ice, clay, or starch (known as pica)

Some women experience only mild symptoms, while others may find that iron deficiency significantly affects their daily activities.

Causes and Risk Factors

Heavy Menstrual Bleeding

Losing large amounts of blood during monthly periods is one of the most common causes of iron deficiency in women.

Pregnancy

During pregnancy, your body needs significantly more iron to support your growing baby and placenta.

Without enough dietary iron or supplementation, deficiency can develop.

Poor Dietary Intake

Iron-rich foods may not be consumed regularly, especially in restrictive diets or where food insecurity exists.

Poor Iron Absorption

Certain digestive conditions, including coeliac disease or inflammatory bowel disease, may reduce the body's ability to absorb iron.

Blood Loss

Other causes include:

• Stomach ulcers

• Gastrointestinal bleeding

• Frequent blood donation

• Surgery

• Some medications

The Impact

Physical Health

Iron deficiency may lead to:

• Reduced energy

• Poor exercise tolerance

• Increased susceptibility to illness

• Poor pregnancy outcomes

• Reduced work productivity

Emotional Wellbeing

Living with constant fatigue can affect mood, confidence, motivation, and mental wellbeing.

Many women describe feeling "not themselves."

Family Life

Low energy can make caring for children, working, studying, and managing daily responsibilities more challenging.

Economic Impact

Untreated iron deficiency contributes to lost productivity, increased healthcare costs, and reduced educational performance.

How AI Can Help

Responsible AI can support women by helping them:

• Learn about iron-rich foods

• Track symptoms over time

• Set reminders to take prescribed supplements

• Prepare questions for healthcare appointments

• Monitor fatigue patterns

• Understand blood test results in plain language

How Sana Can Help

Sana can:

✓ Explain iron deficiency in simple language

✓ Provide nutrition education

✓ Help you track symptoms

✓ Encourage healthy habits

✓ Prepare you for conversations with healthcare professionals

Sana cannot:

✗ Diagnose iron deficiency

✗ Recommend or prescribe supplements

✗ Replace laboratory testing or professional medical advice

What You Can Do

You can reduce your risk of iron deficiency by:

Eat More Iron-Rich Foods

Include foods such as:

• Lean red meat

• Chicken

• Fish

• Liver (where appropriate)

• Beans

• Lentils

• Chickpeas

• Spinach

• Pumpkin seeds

• Fortified breakfast cereals

Improve Iron Absorption

Vitamin C helps your body absorb iron more effectively.

Pair iron-rich meals with:

• Oranges

• Citrus fruits

• Tomatoes

• Peppers

• Guava

• Strawberries

Limit Tea and Coffee with Meals

Tea and coffee can reduce iron absorption if consumed immediately before or after eating.

Attend Routine Health Checks

If you have heavy periods, are pregnant, or often feel tired, ask your healthcare professional whether a blood test is appropriate.

When to Seek Professional Help

Arrange a medical appointment if you:

• Feel unusually tired for several weeks

• Have heavy menstrual bleeding

• Are pregnant and experiencing excessive fatigue

• Experience dizziness or frequent headaches

• Notice hair loss or brittle nails alongside fatigue

• Have previously been treated for iron deficiency

Seek urgent medical attention if you experience chest pain, severe breathlessness, collapse, or signs of significant blood loss.

Myth vs Fact

Myth

Only vegetarians develop iron deficiency.

Fact

Anyone can become iron deficient, especially women with heavy periods or during pregnancy.

Myth

Feeling tired is normal.

Fact

Persistent fatigue should never be ignored.

Myth

Iron supplements are harmless.

Fact

Too much iron can be harmful. Supplements should only be taken after appropriate medical assessment.

Frequently Asked Questions

Can iron deficiency be reversed?

Yes. Most women recover well with treatment once the underlying cause is identified.

Can I get enough iron from food?

Many women can maintain healthy iron levels through diet, but some require supplements prescribed by a healthcare professional.

How long does treatment take?

Many women begin to feel better within a few weeks, although restoring iron stores completely may take several months.

Is iron deficiency the same as anaemia?

No.

Iron deficiency occurs when iron stores are low.

Iron deficiency anaemia develops when low iron prevents your body from producing enough healthy red blood cells.

Trusted Resources

• World Health Organization (WHO)

• NHS

• NICE

• African CDC

• UNICEF

• UNFPA

Related Learning Hub Articles

• Anaemia

• Heavy Menstrual Bleeding

• Fibroids

• Nutrition for Women's Health

• Pregnancy Essentials

• Sickle Cell Disease

Take the Next Step

Iron deficiency is common, but it should never be ignored. Understanding the signs, recognising your personal risk factors, and seeking advice early can make a significant difference to your health and quality of life.

If you're experiencing ongoing fatigue or think you may have low iron, speak with a qualified healthcare professional. Early assessment and treatment can help restore your energy and support your long-term wellbeing.

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Medical knowledge continues to evolve. We regularly review and update The Matrisse Learning Hub to reflect the latest evidence, clinical guidance, and best practices. If you notice information that may need updating or have suggestions for future topics, we'd love to hear from you. Your feedback helps us keep this resource accurate, relevant, and useful for our community.

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