Why You Are Tired All the Time: The Hidden Impact of Low Iron

A friend was saying how tired she had been lately.  So tired she fell asleep at church and then fell asleep working at her desk in the middle of the afternoon.  This was very unusual, so she went to her doctor and was diagnosed with iron deficiency anemia.  What is iron deficiency anemia?  Why does it make you tired?  What is the treatment if you have this condition? 

What is iron deficiency anemia? 

Anemia means your body is lacking in red blood cells.  Red blood cells carry oxygen from your lungs to the cells in your body.  When your cells don’t receive enough oxygen, you can feel weak or fatigued.  There are different types of anemia, one is iron deficiency anemia.  You lack enough iron to make hemoglobin – the protein in your red blood cells that carries oxygen throughout your body.    

What are the symptoms of iron deficiency anemia?

As my friend noted, one symptom is being tired.  Some  symptoms of iron deficiency anemia are:

• Fatigue or weakness
• Feeling dizzy or lightheaded
• Pale
• Shortness of breath
• Headaches
• Brittle nails or hair loss
• Sore or smooth tongue
• Rapid heartbeat

What causes iron deficiency anemia?

A diet lacking iron-rich foods, blood loss, malabsorption, and needing more iron such as during rapid growth, pregnancy, or breastfeeding. 

Treatment

My friend was prescribed iron pills to build up her iron stores.  Making dietary changes to add more iron-rich foods can help.

How to add more iron-rich foods. 

The foods richest in iron are Meat, Fish and Poultry as these foods provide heme iron which is easily absorbed by the body.  Eggs are also a good source of iron. 

Non-heme iron is found in plant-based foods including beans, peas, enriched white bread, whole wheat bread, and enriched pasta.  Some cereals are fortified with iron including Multigrain Cheerios (18 mg iron), Cheerios Original (12.6 mg iron), Grape Nut Flakes (12.6 mg iron), Total (18 mg iron), Kellogg’s Special K (5 mg iron), Rice Krispies (5 mg iron) and Cornflakes (12 mg iron).   

Fruits and vegetables that are iron-rich:  Broccoli, string beans, dark leafy greens like spinach and collard greens, potatoes, cabbage, tomato paste.  Fruits include figs, dates, apricots, raisins, prunes and prune juice. 

Other foods that are good iron sources are: sesame seeds, flax seeds, pumpkin seeds and nuts including pistachios, almonds, cashews, pine nuts and macadamia nuts. 

Don’t forget vitamin C rich foods.

When eating plant-based foods for iron, include a rich source of vitamin C in your meal.  Vitamin C helps increase iron absorption.  Enjoy the Cheerios but include a glass of 100% orange juice for vitamin C.  Enjoy a snack of almonds but add a rich vitamin C food like some strawberries, mandarin orange slices, or another source of vitamin C.  Other vitamin C foods include watermelon, broccoli, cantaloupe, and grapefruit.  (See:  Are you getting your daily vitamin C? )

In conclusion, iron deficiency anemia is a common but often overlooked condition that can significantly impact your daily life.  If you are feeling constantly fatigued, lightheaded, or just not like yourself, it is worth considering whether low iron levels might be the result.  The good news is that, with proper diagnosis and treatment by your health care provider - whether through iron supplements, dietary changes, or addressing underlying causes – you can restore your energy and improve your overall well-being.  Prioritizing iron-rich foods and pairing them with vitamin C sources can make a meaningful difference in how you feel each day. 

If you are experiencing persistent exhaustion, don’t ignore it – your body is sending you a message!  A conversation with your health care provider can help determine if iron deficiency anemia is the root of the problem and guide you toward the best course of action.  Taking small, proactive steps now can lead to a healthier, more energized future.   

Sources:  Anemia , symptoms,  causes , foods, cereals, Cheerios, Grape Nut Flakes, Total,  Special K, Rice Krispies, Cornflakes , iron-rich , vitamin C, Are you getting your daily vitamin C? Images: Iron Rich Foods , Symptoms of Anemia