Iron Deficiency: Signs, Causes and Best Food Sources

Iron is the mineral that helps your blood carry oxygen. Inside every red blood cell is a protein called hemoglobin, and at its heart sits iron, which grabs oxygen in your lungs and releases it to every cell in your body. When iron runs low, less oxygen reaches your tissues, and you may feel tired, weak, cold or short of breath. Iron deficiency is the most common nutritional deficiency in the world, and it is especially common in women, children, pregnant people and those who eat little or no meat.

The good news: iron is found in many foods, and small changes, like pairing iron with vitamin C, can make a real difference in how much your body absorbs.

A woman standing in a sunlit garden holding a bowl of dark leafy greens, lentils and citrus

What iron does

Carries oxygen through hemoglobin in red blood cells
Stores oxygen in muscles through a protein called myoglobin
Supports energy production inside your cells
Supports growth and brain development in children
Supports the immune system

Common signs of low iron

These signs overlap with many other things, so they are invitations to get checked, not a diagnosis:

Tiredness that does not lift with rest
Pale skin, pale inner eyelids or pale nail beds
Shortness of breath or a racing heart with mild effort
Cold hands and feet
Brittle or spoon-shaped nails
Hair shedding
Headaches or dizziness
Restless legs at night
Unusual cravings for ice, dirt or starch (called pica)

Why so many people run low

Menstruation and pregnancy increase iron needs.
Plant-based diets contain iron that is harder to absorb.
Blood loss from any cause.
Gut issues that affect absorption.
Fast growth in children and teens.
Frequent blood donation or intense endurance exercise.

How much do you need?

The US National Institutes of Health recommends:

Adult men: 8 mg a day
Women ages 19 to 50: 18 mg a day
Pregnancy: 27 mg a day
Women 51 and older: 8 mg a day
Upper limit for adults: 45 mg a day

Two kinds of iron

Heme iron comes from animal foods like red meat, liver, poultry and seafood, especially oysters, clams and sardines. The body absorbs it more easily.
Non-heme iron comes from plants: lentils, beans, chickpeas, tofu, spinach, Swiss chard, pumpkin seeds, quinoa, blackstrap molasses and fortified grains. It is less easily absorbed, but absorption can be boosted.

How to absorb more iron

Pair iron with vitamin C. Lemon on your lentils, peppers in your beans, an orange after a spinach salad. Vitamin C can greatly increase non-heme iron absorption.
Cook in cast iron. Cooking acidic foods like tomato sauce in a cast iron pan can add a little iron to the meal.
Separate from tea and coffee. Tea and coffee contain compounds that reduce iron absorption. Enjoy them an hour or more away from iron-rich meals.
Separate from large amounts of calcium. Calcium can also compete with iron.
Soak, sprout and ferment grains and legumes, which reduces compounds called phytates that bind iron. See our Ezekiel bread teaching.

A careful word about supplements

Please do not start iron supplements without testing. Too much iron can build up and cause harm, and some people have a genetic condition called hemochromatosis that makes them absorb too much. Iron supplements are also a common cause of accidental poisoning in young children, so keep them locked away. A simple blood test with a practitioner can show your levels.

A gentle note: This teaching shares traditional wisdom, spiritual practice and research for gentle self-care. It is not medical advice and is not meant to diagnose or treat anything. Please check with a trusted practitioner before changing your diet, fasting or trying a cleanse, especially if you are pregnant, nursing, taking medication or living with a health condition.

A spiritual note: iron and the earth

Iron is the metal of the earth's core and the metal in your blood. In alchemy it belongs to Mars, the planet of courage and action. When iron is low, many people feel they have lost their fire and drive. Caring for your iron is a way of caring for your courage. Learn more in The 7 Planetary Metals.

From the Infused Lights crystal shop

Red and iron-rich stones like red jasper and carnelian are traditionally linked with vitality and courage. They can be lovely reminders of your inner fire.