Anaemia – the energy sucker

Iron deficiency is the most common nutrient deficiency in women and can lead to anaemia (or more specifically iron-deficiency anaemia).

So what's the connection between iron and this problem? Iron helps to produce haemoglobin, which transports oxygen all over our bodies via our blood. It gives us energy and a healthy colour to the skin, so without it we may be left weak, pale and tired. Anaemia simply refers to an inadequate amount of or poor quality red blood cells, which can be due to insufficient iron. In iron deficiency anaemia, red blood cells are small and pale.

What causes iron deficiency in women?

Common causes and risk factors for iron-deficiency anaemia include:

• Inadequate dietary intake of iron e.g. a vegetarian diet
• Problems absorbing iron e.g. due to digestive disorders such as Crohn's disease or coeliac disease
• Blood loss e.g. heavy periods or bleeding from a uterine fibroid or peptic ulcer
• Times of rapid growth or increased nutritional requirements e.g. pregnancy, puberty

How would I know if I have iron deficiency anaemia?

Symptoms vary depending on the severity and may include:

• Fatigue
• Weakness
• Shortness of breath
• Pale skin 
• Headaches
• Light-headedness or dizziness
• Cold hands and feet
• Heart palpitations 

These signs and symptoms can also be due to other causes, so it is important to see your doctor for a thorough assessment and diagnosis. If you are iron deficient, talk to your doctor about taking an iron supplement to boost your levels.

What do I need to eat to prevent iron deficiency?

Your best sources of highly absorbable iron are found in animal foods, including red meat, chicken, fish, egg yolk and organ meats.

If you're vegetarian, you may just need a little extra focus. Keep up your intake of legumes, nuts, leafy green vegetables, dried fruit, beetroot and tofu.  

This table will help to take the guess work out of how much iron is in your food: