Women; how amazing creatures we are and how much have to deal with numerous challenges in our bodies. One of those challenges is iron deficiency. Iron deficiency is a common nutritional deficiency, particularly affecting women and it occurs when the body doesn't have enough iron to produce sufficient hemoglobin, the protein in red blood cells that carries oxygen throughout the body.   

Why are women more susceptible?

Iron deficiency is more common among women due to several factors, the most important thereof menstruation. The monthly blood loss during menstruation is the primary culprit; blood contains iron, and this regular loss can significantly deplete iron stores. Women with unusually heavy periods experience more significant blood loss and are at higher risk. Another factor that contribute to iron deficiency is pregnancy because it increases iron demands substantially to support the growing fetus and the mother's increased blood volume. Childbirth can also lead to blood loss, further depleting iron reserves.   

Our diet plays an important part as well.

Some women may not consume enough iron-rich foods, such as red meat, leafy green vegetables, and fortified cereals or they follow a vegetarian or vegan diet that can impact iron absorption. A significant amount of people with Hashimoto's thyroiditis can show iron deficiency as well since hypothyroidism can slow down the body's metabolism, which can lead to lower red blood cell production and anemia. Other factor that contribute to iron deficiency in women are certain medical conditions like endometriosis or uterine fibroids that can cause heavy bleeding.

What are the symptoms of iron deficiency?

Iron deficiency symptoms can generally vary depending on the severity of the deficiency and the most common symptoms can be, among others:

- Feeling of fatigue and weakness

- Hair loss

- Shortness of breath

- Pale skin   

- Rapid heartbeat

- Headache

- Difficulty concentrating

- Cold hands and feet

- Brittle nails

What are the potential consequences of iron deficiency?

One of the most common consequences of iron deficiency is iron deficiency anemia. Iron deficiency anemia occurs when the body doesn't have enough iron to produce hemoglobin. So, if the person doesn’t consume enough iron, or loses too much iron, the body can't produce enough hemoglobin, and iron deficiency anemia will eventually develop. More serious consequences of iron deficiency can include impaired cognitive function, heart problems such as an enlarged heart or heart failure, complications during pregnancy, and hindered growth and development, especially in children.

Iron Deficiency & Reproductive Health

Iron deficiency is important for women’s reproductive health, since it can significantly affect it. It can significantly impact reproductive health. It can disrupt the hormonal balance regulating the menstrual cycle, leading to irregular periods, missed periods, or even the absence of ovulation. Furthermore, insufficient iron may impair egg quality, increasing the risk of infertility and miscarriage. During pregnancy, iron deficiency poses serious risks. It can increase the likelihood of preterm birth and low birth weight babies, weaken the mother's health, and hinder proper fetal growth and development, particularly brain development. Women that have plans for pregrancy need to make sure that they won’t face any challenges during the pregrancy, should test their iron levels to make sure that there aren’t signs of deficiency.

How can women prevent or treat iron deficiency?

Irond deficiency can be mainly prevented through our diet. In order to make sure that we get enough iron from our food, we need to make dietary changes and incorporate in our diet foods that contain iron. It’s important to note here that iron comes in two forms: heme and non-heme iron. Heme iron can be found in meat, poultry, and fish, and is more easily absorbed by the body than non-heme iron. The body absorbs up to 30% of heme iron consumed. Non-heme iron can be found in plant-based foods like beans, nuts, seeds, and whole grains, non-heme iron is less well absorbed by the body than heme iron. The body absorbs between 2–10% of non-heme iron consumed.

The Recommended Dietary Allowance (RDA) for adults 19-50 years is 8 mg daily for men, 18 mg for women, 27 mg for pregnancy, and 9 mg for lactation. The higher amounts in women and pregnancy are due to blood loss through menstruation and because of the rapid growth of the fetus requiring extra blood circulation during pregnancy.

With regards to the foods that are iron-rich these are:

- Heme iron: red meat (beef, lamb, pork), poultry, and seafood

- Non-heme iron: in plant-based foods such as: spinach, kale, beans, lentils, fortified cereals and grain, tofu, dark chocolate (70-85% cocoa), mushrooms, dried tomatoes.

Given that non-heme iron is less well absorbed by the body, it’s important to combine plant-based sources of iron with vitamin C since it enhances iron absorption. Also, calcium can interfere with iron absorption, which means that  they are consumed together, calcium can reduce the amount of iron that your body absorbs, so it’s recommended to avoid taking calcium supplements or consuming large amounts of calcium-rich foods at the same time as iron supplements or iron-rich meals. Spacing them out by a few hours can help.

If you suspect that you have iron deficiency or if a pregnancy is on your future plans, it’s advisable to consult with your physician and a registered dietitian that can give you guidance on how to overcome it.