Iron Check: 10 Warning Signs You Might Be Deficient

 

Iron is an essential mineral that your body needs to function at its best. It’s a key component of haemoglobin - the protein in red blood cells that carries oxygen to all your organs and tissues. If you don’t have enough iron, your body can’t make enough healthy red blood cells, leading to iron deficiency (and potentially iron deficiency anaemia). This condition is more common than you might think, especially in women of child-bearing age, vegetarians, and people with certain health conditions. Iron deficiency can sneak up on you because its symptoms can be subtle at first. Here are ten warning signs that you might be low in iron. If you recognise several of these in yourself, it may be time for an “iron check” with your healthcare provider.

Extreme Fatigue and Weakness:

One of the earliest and most common signs of iron deficiency is feeling overwhelmingly tired and weak. This isn’t just normal tiredness from a long day - it’s fatigue that doesn’t seem to go away even with good rest. Without enough iron, your body struggles to produce haemoglobin, meaning your muscles and organs aren’t getting the oxygen they need. You may feel drained of energy, tire quickly with exercise, and find everyday tasks unusually exhausting.

Pale Skin (Pallor):

 Pale or “washed-out” skin - as well as paler inner eyelids, gums, or nail beds - can be a warning sign. Haemoglobin gives blood its red colour, so when levels are low, the skin can lose its healthy colour. In darker skin tones, pallor may be easier to spot in the inner eyelids, tongue, or palms.

Shortness of Breath and Palpitations:

When iron is low, haemoglobin drops and your blood carries less oxygen. Your body compensates by making you breathe faster and by increasing heart rate, which may feel like breathlessness, a pounding heart or fluttering during mild activity - or even at rest in more severe cases.

Dizziness and Headaches:

Reduced oxygen delivery to the brain can trigger headaches, light-headedness, or “brain fog,” especially when standing quickly. If these are new for you and appear with other signs here, get checked.

Cold Hands and Feet:

Many people with low iron feel cold all the time, particularly in their extremities, because the body prioritises blood flow to vital organs when oxygen is limited.

Hair Loss and Brittle Nails:

You might notice more hair shedding than usual, or nails that become thin, brittle, or crack easily. In prolonged deficiency, nails can develop a spoon-shaped dip.

Sore or Swollen Tongue; Mouth Issues:

The tongue may look pale, feel sore or smooth (glossitis). Cracks at the corners of the mouth (angular cheilitis) and dry mouth can also occur.

Restless Legs Syndrome (RLS):

An uncomfortable urge to move the legs at night, with crawling or tingling sensations, is linked to low iron in a notable share of people with RLS and can improve when iron is corrected.

Unusual Cravings (Pica):

Intense cravings for non-food items - especially ice - can be a striking sign of iron deficiency. These cravings usually fade once iron stores are restored.

Frequent Infections or Feeling Run-Down:

Iron supports immune function. Low levels can leave you prone to infections and lingering fatigue or low mood.

What to Do:

If several of these symptoms sound familiar, ask your doctor about a blood test (haemoglobin and ferritin). Boost iron with foods like lean red meat, poultry, fish, beans, lentils, tofu, spinach, and iron-fortified cereals. Pair iron-rich foods with vitamin C (citrus, berries, tomatoes, peppers) to enhance absorption. Take supplements only under medical advice - too much iron can be harmful - and address underlying causes such as heavy periods or malabsorption.

Sources:

• Mayo Clinic - Iron deficiency anaemia: https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034
• Verywell Health - 10 Signs Your Iron Levels Might Be Too Low: https://www.verywellhealth.com/low-iron-symptoms-11802492
• Healthline - Iron Deficiency Anaemia Symptoms: https://www.healthline.com/nutrition/iron-deficiency-signs-symptoms
• Preeclampsia Foundation - Heart Disease & Stroke (risk after preeclampsia): https://www.preeclampsia.org/heart-disease-stroke