Our bodies rely on various vitamins and minerals to keep them working at their best. Iron is one such vital mineral is iron, which is needed for growth and development of the body. Its main job is to help make red blood cells that carry oxygen around the body.
A lack of iron can be damaging to the body and even dangerous. If left untreated it could result in heart problems, developmental delays in children and pregnancy complications.
Spotting the signs of an iron deficiency is therefore so important. With this in mind, an expert spoke exclusively to Express.co.uk about the ways to spot such as deficiency.
Kiara Lipschitz, registered dietitian at OptimallyMe, shared five telltale signs to look for.
These are:
- Low energy levels or feeling more tired than usual
- Paler than usual skin
- Shortness of breath
- Headaches
- Heart palpitations.
She said: “If a person lacks iron, it can indicate anaemia.
“Often, the signs of iron deficiency anaemia are subtle initially and progress gradually.
“Possible symptoms may include: Low energy levels or tired more often than usual; paler than usual skin; shortness of breath; headaches; palpitations.”
Diet is a key way to up your iron levels.
“Iron in the body is only of dietary origin, and certain foods such as red meat, beans, nuts, or dried fruit have high iron concentrations,” Kiara said.
“Consuming iron-fortified foods, such as rice, grains, and cereals, can also contribute to better iron levels and overall blood health.
“To identify these iron-fortified products, you can refer to the nutrition label on the food packaging. It’s important to note that the reference value for iron is typically 14mg.
“Heme iron is found in animal-based foods such as red meat, poultry, and fish. It’s typically more easily absorbed by the body.
“Non-heme iron is found in plant-based sources like fortified grains, beans, lentils, and dark leafy greens.
“While non-heme iron is not as readily absorbed as heme iron, it can still make a valuable contribution to your iron intake, especially when consumed alongside sources of vitamin C, which enhances its absorption.
“By incorporating a variety of these foods into your diet, you can help ensure you get a well-rounded intake of both heme and non-heme iron to support your iron needs and health.”
However, if you are not able to get enough iron through diet alone you might need to try daily supplements.
If you have made changes to your diet or started taking supplements you might notice improvements to your health.
Kiara said: “As your iron levels are rising or getting back to normal, you should notice: increased energy levels; decreased breathlessness; healthier skin and nails.”
She added: “It’s worth noting that your iron levels can also be too high for optimal health, and even show some of the same symptoms as low iron levels – such as tiredness, lack of energy, or joint pain.
“This is why I recommend that if you think your iron levels are off, you should first take a blood test to discover your current iron levels before you start supplementing with iron.”
If you experience symptoms of an iron deficiency you should speak to your GP who might recommend having a blood test.
