Iron Deficiency Anaemia: Signs and Iron-Rich Foods

Feeling tired all the time is easy to blame on work or poor sleep. Sometimes, though, the real reason is low iron in the blood. Iron deficiency anaemia is very common, especially among young children, pregnant women and women who have periods. The good news is that it is easy to test for and usually treatable.

What is iron deficiency anaemia?

Anaemia means you have fewer healthy red blood cells, or less haemoglobin, than normal. Haemoglobin is the part of the blood that carries oxygen to your organs. When your body does not have enough iron, it cannot make enough haemoglobin, so your body gets less oxygen than it needs. The World Health Organization (WHO) says lack of iron in the diet is the leading nutrition-related cause of anaemia worldwide.

How big is the problem?

According to WHO, anaemia affects about 40% of children aged 6 to 59 months, 37% of pregnant women and 30% of women aged 15 to 49 around the world. It is more common in lower-income countries, rural areas and poorer households.

What are the signs of low iron?

The most common signs are:

• Tiredness and lack of energy
• Shortness of breath
• Noticeable heartbeats (palpitations)
• Paler skin than usual
• Headaches
• Dizziness or feeling light-headed, and cold hands and feet

Some people also notice less common signs, such as a sore tongue, mouth ulcers, hair loss, ringing in the ears, spoon-shaped nails, restless legs, or strange cravings for things that are not food, like ice or paper.

Who is most at risk?

• Women with heavy periods, because they lose blood every month.
• Pregnant women, often because their diet does not provide enough iron for mother and baby.
• Young children, who need iron to grow.
• People losing blood from the stomach or bowel, for example from stomach ulcers, bowel inflammation or piles.

Which foods are rich in iron?

Try to include some of these in your meals every day:

• Meat and fish
• Pulses such as lentils (daal), beans and peas
• Dark green leafy vegetables
• Dried fruits such as apricots, prunes and raisins
• Breads and cereals with added (fortified) iron

How can I help my body absorb more iron?

Eating foods rich in vitamin C with your meals can help your body take in iron. Tea, coffee and cocoa can reduce iron absorption, so it helps to drink them between meals rather than with an iron-rich meal. Milk, dairy foods and high-bran foods can also reduce absorption.

Should I just start taking iron tablets?

No. Get tested first. A simple full blood count test can show whether you are anaemic, and your doctor can then look for the cause. This matters because low iron can sometimes be a sign of hidden bleeding that needs its own treatment. If treatment is needed, your doctor will advise you on what to take and for how long. Always keep iron tablets out of reach of children, because an iron overdose can be fatal for a young child.

When to see a doctor

See a doctor and ask for a blood test if:

• You feel tired and short of breath for no clear reason
• You notice a pounding or fast heartbeat, or your skin looks unusually pale
• You have heavy periods
• You are pregnant and feel very tired or breathless
• You bruise more easily than before
• Your child seems unusually pale or tired