Iron is a necessary nutrient for the human body and has a significant impact on our health. One of iron's main functions is to help create hemoglobin, which is a protein found inside of red blood cells and assists with the transport of oxygen throughout the rest of the body. If we lack sufficient amounts of iron, our bodies can have difficulty creating enough healthy red blood cells; therefore we can develop iron deficiency or possibly even iron deficiency anemia.
Women need to be especially aware of the importance of iron. Women lose iron through menstruation, and during pregnancy and breastfeeding, their bodies require more iron. By knowing what role iron plays in maintaining energy levels and supporting overall health for the future, women will be better equipped to meet their nutritional needs.
1. Helps Prevent Iron Deficiency Anaemia
The primary role of iron is to assist in producing hemoglobin. If the body lacks adequate amounts of iron, it cannot make enough functional hemoglobin, leading to potential development of an iron deficiency anemia.
Heavy menstrual periods can cause women to have lower iron levels due to frequent blood loss.
Some of the most common signs include:
Persistent tiredness and weakness
Pale skin
Dizziness or light-headedness
Shortness of breath
Headaches
Difficulty concentrating
If the above symptoms persist, a doctor/physician may suggest that you have blood tests performed to determine your body's level of iron and help find out why.
2. Supports Energy and Reduces Fatigue
The role of iron in the body is to assist in the movement of oxygen throughout the body. Iron allows our bodies' muscles and organs to work as they should. If we have a deficiency in iron, our bodies will most likely not get enough oxygen delivered to our cells via the blood.
This can cause some daily routines to seem like they require a lot more effort than normal. Women with this condition may find themselves lacking in energy, having less physical endurance, and finding it hard to complete everyday tasks.
Eating a well-balanced diet that provides adequate amounts of iron is necessary for proper oxygen delivery throughout the body and for the body to convert food into energy. Fatigue that cannot be explained, however, does not necessarily indicate a lack of iron. There may be many other factors contributing to your fatigue.
3. Important During Pregnancy
The need for iron increases greatly during pregnancy due to the body producing an increased amount of blood to provide support for the developing fetus.
In addition to increasing the number of red blood cells produced, iron assists in meeting the oxygen requirements of the pregnant woman and her unborn child. If there are insufficient amounts of iron in a pregnant woman's body, she may have an increased risk of developing anemia, as well as experiencing potential complications including premature delivery and low birth weight.
Pregnant women will need to speak to their doctor about how much iron they require. They may be prescribed an iron supplement based upon the results of a blood test and what their specific body needs.
4. Supports Brain Function and Concentration
The brain requires an adequate amount of oxygen on a consistent basis to work properly. Iron aids in moving oxygen throughout the body via the bloodstream and thus, keeping iron at the right level supports healthy brain performance.
Iron is also important to many different processes related to the development of the brain and the production of neurotransmitters.
Low iron levels can affect your ability to focus, cause you to have a hard time remembering things, and make you feel tired mentally. A healthy diet that includes many iron-rich foods will help to maintain healthy brain function.
5. Helps Maintain Healthy Hair, Skin and Nails
Women with low levels of iron may find that their hair, skin, and/or nails change when iron is low.
Some potential indicators may include increased hair loss, a loss of coloration to the skin, and thinning/brittleness of fingernails. It is important to note that many of these same indications can occur due to other nutritional deficiencies, hormonal imbalances, or illness.
If you are experiencing persistent hair loss or changes in your nails, you should discuss this with your doctor before taking an iron supplement.
6. Best Food Sources of Iron for Women
Including iron-rich foods in everyday meals is a practical way to support healthy iron levels. Iron comes in two main forms:
Heme iron: Found in animal-based foods and generally absorbed more easily by the body.
Examples include:
Lean meat
Chicken
Fish and seafood
Liver
Non-heme iron: Found mainly in plant-based foods.
Examples include:
Spinach and other leafy green vegetables
Lentils and chickpeas
Kidney beans
Tofu
Pumpkin seeds
Fortified breakfast cereals
Nuts and dried fruits
Eating vitamin C-rich foods (e.g., oranges, guava, tomato, bell pepper) with plant-based iron sources will help increase the amount of iron that your body absorbs. Drinking tea or coffee with a meal can decrease the absorption of non-heme iron from the food you are eating. Therefore, drinking tea or coffee at other times during the day may be better for you.
7. How Much Iron Do Women Need?
Age and Life Stage determine how much iron you need to take in each day. The following are typical dietary guidelines for daily iron intake:
Women aged 19–50 need around 18 mg of iron daily.
Women aged 51 and above generally need around 8 mg daily.
Pregnant women need around 27 mg daily.
Breastfeeding women generally need around 9–10 mg daily, depending on age.
Individual needs can vary depending upon a person’s health status, the amount of blood they lose during menstruation, and their eating patterns.
Final Thoughts
Iron supports many aspects of a woman's health such as providing oxygen to cells, assisting with energy production, and providing for the additional iron requirements associated with pregnancy. Women will experience changes in their daily iron intake as they go through various stages of their lives, including menstruation.
Women can keep their iron at a healthy level by eating many different types of iron-rich food every day, using vitamin C along with their plant-based iron, and knowing what to look out for as potential indicators of an iron deficiency. If you believe you may have an iron deficiency, speak with your doctor about getting tested and receiving treatment.
