By: Ana Reisdorf, MS, RD
5/17/2024
As a woman, getting enough iron is important to your overall health, helping you maintain your energy levels so you can accomplish all the things. Women need more iron than men because of monthly losses. Pregnancy and childbirth also require more iron, you are growing a human after all! And that baby certainly does take it out of you, in more ways than one!
So, if you are a woman, what do you need to know about maintaining healthy iron levels and getting enough from your diet?
What is iron?
Iron is a mineral needed for normal growth and development. Its primary function is to help your body make hemoglobin and myoglobin. Hemoglobin is a protein in the red blood cells that carries oxygen in the blood to the rest of the body. Myoglobin is a protein that provides oxygen to the muscles. Iron is also needed to make hormones.[1]
What foods provide iron?
Lots of foods are good sources of iron, either naturally or through fortification. Foods high in iron include:
- Meat, poultry, and seafood
- Iron-fortified cereals and breads
- Dried fruits, like raisins
- Beans and legumes
- Green leafy vegetables like spinach
- Nuts and seeds
Iron is best absorbed when paired with foods rich in vitamin C, such as citrus fruits, strawberries, tomatoes, and bell peppers. One thing to note, our Proferrin® Heme Iron does not require vitamin C for absorption as it follows a different pathway to absorption than other forms of iron. It is also not impacted by caffeine or calcium.
Your body absorbs iron better from animal sources such as meat, poultry, and seafood. To better absorb iron from plant foods you want to include foods that contain vitamin C, such as citrus fruits, strawberries, sweet peppers, tomatoes, and broccoli. High-calcium foods, such as milk or yogurt, can reduce iron absorption when eaten at the same meal.
Iron supplements may also be an option to support healthy iron levels. Proferrin® Heme Iron products can help. Your doctor can explain how Proferrin® ES works and will be able to determine if you would benefit from this Heme Iron supplement.
How much iron do women need?
As you already know, for a variety of reasons women need more iron than men. The Recommended Dietary Allowance (RDA) for women between 19-50 years old is 18 mg per day. Iron needs decrease to 8 mg per day after menopause, once women no longer have their monthly cycle.
Heavy periods, pregnancy, childbirth, and not eating enough high-iron foods put women at risk of developing iron deficiency anemia. This is a condition in which the blood does not have enough healthy red blood cells. This limits the body’s ability to properly carry oxygen where it is needed the most.[2]
Signs of iron deficiency in women
In the short term, not getting enough iron may not make you feel any different. But if iron stores get too low, you may develop certain symptoms. Signs of iron deficiency in women may include:[3]
- Fatigue or low-energy
- Poor memory
- Difficulty learning
- Inability to concentrate
- Pale or yellowish skin
- Shortness of breath
- Hair loss
- Chest pain
- Fast heartbeat
- Pounding in the ears
- Cravings for ice or clay
- Difficulty fighting off infections or illness
- Feeling cold all the time
- Headache with physical activity
- Inflammation or redness of the tongue
- Brittle nails
- Gastrointestinal symptoms
If you think you might have iron deficiency, it is important not to treat it yourself. Instead, seek help from a medical professional who can do lab tests to evaluate your levels and recommend next steps.
Causes of iron deficiency in women
There are several causes of iron deficiency in women. Here are the most common:
Blood loss
Women with heavy periods are especially susceptible to iron deficiency because of the amount of blood lost each month. Bleeding caused by other health conditions such as peptic ulcers, colon polyps, or hiatal hernias can also put you at risk for iron deficiency anemia.
Insufficient iron in the diet
If you do not eat enough foods rich in iron, you may become deficient. Those who follow vegetarian, vegan, or calorie-restricted diets are more likely to have iron deficiency.
Medications
Too many over-the-counter pain relievers can cause gastrointestinal bleeding and cause low iron.
Problems with iron absorption
Some health conditions can affect your body’s ability to absorb iron. The small intestine is charged with iron absorption, so if you suffer from an intestinal problem or if part of your small intestine has been surgically removed, your ability to absorb iron may be affected.
Pregnancy
Many pregnant women are diagnosed with iron deficiency because the iron in the body and from the diet is being used to nourish the baby.
Female athletes
Female athletes are at risk for iron deficiency due to monthly blood losses, intense training schedules, and often not eating enough to support all the physical activity.[4]
Supporting healthy iron levels in women
If you believe you are deficient in iron, the first thing you need to do is talk to your healthcare provider who can test your iron levels. Symptoms of iron deficiency such as fatigue or difficulty concentrating may be caused by another underlying condition, so it’s important to understand the underlying cause for your symptoms.
Second, all women should evaluate their diets and make sure they are eating enough high-iron foods. If you are a vegetarian or vegan, consider increasing your intake of plant-based sources of iron, such as fortified cereals, breads, and legumes. Pair those foods with a source of vitamin C.
Examples of food combinations that support healthy iron levels include:
- A bean burrito with tomato salsa
- Peanut butter sandwich on fortified bread
- Trail mix with raisins and nuts paired with a glass of orange juice
While diet can help support healthy iron stores, sometimes you need a supplement, if recommended by your doctor. Iron supplements are a commonly used method to maintain healthy iron levels in women. Proferrin® Heme Iron provides nutritional support for those who might be at risk of developing iron deficiency.
Iron supplements commonly cause digestive side effects and constipation. Proferrin® brand products provide supplementation with lower side effects and are more easily absorbed than iron salts.*
If you are a woman interested in trying our Proferrin® Heme Iron supplements, visit our Buy Now page.
* This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
REFERENCES
- Iron. (n.d.). Retrieved April 16, 2024, from https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
- Pasricha, S.-R., Tye-Din, J., Muckenthaler, M. U., & Swinkels, D. W. (2021). Iron deficiency. The Lancet, 397(10270), 233–248.
- Percy, L., Mansour, D., & Fraser, I. (2017). Iron deficiency and iron deficiency anaemia in women. Best Practice & Research. Clinical Obstetrics & Gynaecology, 40, 55–67.
- Sims, S. T., Mackay, K., Leabeater, A., Clarke, A., Schofield, K., & Driller, M. (2022). High Prevalence of Iron Deficiency Exhibited in Internationally Competitive, Non-Professional Female Endurance Athletes-A Case Study. International Journal of Environmental Research and Public Health, 19(24). https://doi.org/10.3390/ijerph192416606
