by DOES your hair seem to have lost its luster? Do you feel exhausted and irritable, like you can’t shake that constant brain fog?
The change in seasons may have left you feeling a little low energy or maybe you’re going through the dreaded ‘harvest shed’.
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But a combination of subtle symptoms could mean you are low in a key nutrient – iron.
Iron is essential for the healthy functioning of your body.
It is involved in the process of transporting oxygen around the body and can be important in ensuring that your hair, skin and nails are healthy.
Recent US-based studies show that nearly one in three Americans have undiagnosed iron deficiency.
Being low in iron can lead to anaemia, when you have low levels of healthy red blood cells to carry oxygen around your body.
Cara Shaw, nutritionist for the liquid iron supplement brand BlueIron, explained why iron is so important to the normal functioning of our body and the symptoms that may suggest a deficiency.
She told The Sun: “Iron is vital for the production of hemoglobin – a protein that helps carry oxygen around the body – and is a vital part of energy production.
“Without enough iron, your body cannot supply enough oxygen to the cells or produce enough energy.”
The nutritionist said symptoms such as:
- Fatigue and weakness
- Pale skin
- Shortness of breath
- Brittle nails
- Hair loss
Patient.info said iron deficiency can make your nails break or split easily.
Their shape may also change as they become concave, spoon-shaped, or develop ridges.
As for locks, they may lose their luster before any hair loss occurs.
He revealed a few more symptoms of the condition, which surprised some:
- Fatigue
- Struggling to concentrate
- Memory problems
- Reduced exercise capacity
- Cuts and grazing take a long time to heal
- A sick tongue
- Sores at the corners of your mouth
- Restless legs syndrome – the intense urge to move or fidget your legs, especially at night
- Pica syndrome – craving or eating non-food substances, such as clay, chalk or coal
It is recommended that you see a GP if you think you have an iron deficiency, as they can do a blood count test to see if the number of red blood cells in your blood is normal.
Patient.info recommends that you make an appointment if you have one or more of the symptoms listed above for more than a few weeks.
There are a number of reasons why you may be deficient in iron, from taking drugs such as ibuprofen or aspirin to stomach ulcers, inflammation of the bowels and piles, says the NHS.
Heavy periods and pregnancy are very common causes of the condition.
Iron deficiency anemia can be common during pregnancy, and another recent study found that four out of five Irish pregnant women are iron deficient by the third trimester.
In very rare cases, iron deficiency anemia can be a symptom of bowel or stomach cancer.
Once the cause of your low iron has been identified, there are a number of ways to combat it.
1. Eat more leafy greens and meat
A good way to boost your iron levels is to eat more iron-rich foods.
They include:
- Dark-green leafy vegetables such as watercress and curly kale
- Cereals and breads with added iron (fortified)
- Meat
- Dried fruits such as apricots, prunes and raisins
- Pulses such as beans, peas and lentils
If you find it difficult to include iron in your diet, your GP may refer you to a specialist dietitian, notes the NHS.
You can also help your body absorb the extra iron in your diet by eating foods high in vitamin C, such as lemons, limes, tomatoes and red peppers, says Patient.info.
2. Drink less tea and coffee
Certain foods and drinks may make it harder for your body to absorb iron, so it may be a good idea to cut back on that.
They include:
- Tea
- Coffee
- Milk and dairy
- Foods with high levels of phytic acid, such as wholegrain cereals, which can stop your body absorbing iron from other foods and tablets
3. Try iron supplements
You can also try increasing your iron through supplements.
Cara told the Sun: “Supplementation is a convenient and effective way to increase levels quickly if someone is suffering from iron deficiency anaemia.
“BlueIron is particularly useful for boosting levels as it is in liquid form and therefore can be absorbed by the body more quickly as it does not need to break down a solid form such as a tablet or capsule.
“The unique formulation ensures it reaches the intestines for efficient absorption – particularly useful if you have digestive conditions that affect nutrient absorption.
“It provides your total recommended daily reference intake of iron in one small 10ml dose, plus it is formulated in a way that is very gentle on the gut.”
You can also take your iron in tablet form.
Some people experience side effects when taking iron, such as feeling sick, stomach upset, constipation, or diarrhea.
You should tell your doctor if side effects are a problem.
Risks associated with iron deficiency anemia
If left untreated, iron deficiency anemia can:
- You can put yourself at greater risk of illness and infection – a lack of iron affects the immune system
- You may have an increased risk of developing complications affecting the heart or lungs – such as a very fast heartbeat or heart failure
- There may be an increased risk of complications before and after birth if you are pregnant
Source: NHS
