During a recent gym class I found myself yawning repeatedly and while I had energy to do the class, afterwards I was struggling to get through the day. In addition to this my brain was fuzzy, my legs were restless at night and I was feeling light headed. When I stopped long enough to put two and two together I took myself off for a blood test and as suspected my iron levels were low.
Iron is an essential mineral that has a number of roles in the body including maintaining good energy levels and keeping your immune system strong. Approximately 2/3 of our body’s iron is found in the haemoglobin of red blood cells where it has the job of transporting oxygen to your cells for energy production so it is easy to see why you feel tired and fatigued when your iron levels are low.
Signs of low iron
Apart form low energy, other signs of low iron levels can include:
• Frequent colds and flu;
• Dizziness;
• Shortness of breath
• Not thinking clearly (fuzzy brain)
• Tingling or crawling feeling in the legs;
• Headaches;
• Paleness inside the lower eyelids;
• Low body temperature.
Why would you be low on iron?
Your body does store iron but when not replenished iron levels can drop below optimum levels. Iron levels can be affected by inadequate iron in your diet, absorption issues such as gut problems or drinking tea and coffee with meals, blood loss or falling into an ‘at risk’ category which includes pregnant women, teenagers, the elderly, vegetarians and vegans.
I think I’m low in iron?
If you suspect you may be low in iron it is important to have a simple blood test to check your levels. The symptoms of low iron are similar to having too much iron and iron excess can be harmful. If your iron is proven to be low it is also imperative to check for the cause to rule out any potential health issues.
Dietary Sources Of Iron
When replenishing iron levels first look to the diet. Animal sources of iron (heme iron) are better absorbed by the body then plant sources (non-heme) so take this into account – particularly if you are vegetarian or vegan. Good heme sources of iron include liver, (grass fed) beef, (free range) chicken, fish, kangaroo, lamb, eggs and oysters. Iron rich non-heme sources include dark leafy greens such as spinach and kale, chia seeds, lentils, spirulina (can be added to smoothies), pistachios and molasses. Try to have these with some foods rich in vitamin C to help your body absorb the iron. Think beans and rice with salsa, falafel with tomatoes and hummus with lemon juice. Avoid drinking tea or coffee with your meals as this can interfere with the absorption of iron.
What about iron supplements?
Iron supplements can be helpful but have your iron levels tested first to determine whether this is the right course of action. If you do decide to take a supplement be aware there are different forms of iron some of which can cause unwanted side effects such as constipation and nausea. Iron byglycinate tends to be gentler on the digestive system and when teamed with Vitamin C is well absorbed.
If you are unsure whether you are consuming enough iron a dietary analysis is a great place to start. Nutritional consultations which include a dietary analysis can be booked with Northern Beaches Nutrition here.
