The body needs iron to produce hemoglobin, a protein in red blood cells that transports oxygen throughout the body. Without enough hemoglobin, tissues and muscles do not receive sufficient oxygen to function effectively. Daily iron requirements vary based on age, gender, and diet. Adult women need more iron than men, especially during pregnancy (around 27 mg/day), while men typically require about 8 mg/day.
Red meat, poultry, and seafood provide heme iron, the most easily absorbed form, while plants offer non-heme iron. Rich sources of iron include fortified cereals, oysters, beef liver, beans, spinach, and beef. Below are common symptoms of iron deficiency.
**Unusual fatigue**
Fatigue is one of the most common signs of iron-deficiency anemia. This is because the body lacks enough iron to create hemoglobin, which transports oxygen in the blood. When hemoglobin levels drop, tissues and muscles do not receive adequate oxygen, leading to a lack of energy. The heart must work harder, causing a feeling of exhaustion.
**Paleness of skin**
Pale skin, particularly on the inside of the lower eyelids, can indicate iron deficiency. Hemoglobin gives blood its red color, so with insufficient iron, blood is less red, causing the skin to lose its natural pink hue.
An easy way to check is to pull down your lower eyelid. If the inside appears pale pink or yellow instead of bright red, you might have an iron deficiency. However, pale skin can also stem from other health issues and requires a blood test for confirmation.
**Shortness of breath**
When hemoglobin is low, the body's oxygen levels decrease, preventing muscles from receiving enough oxygen for daily activities like walking. To compensate, the body breathes faster, leading to a feeling of breathlessness. If you feel winded doing activities that were once easy, iron deficiency could be the cause.
**Headaches**
Iron deficiency can be associated with headaches, especially in women. Some studies indicate a link between iron-deficiency anemia and migraines, possibly related to dopamine and estrogen. Frequent, recurring headaches also tend to be connected to iron deficiency.
**Rapid heartbeat, palpitations**
You may distinctly feel your heartbeat or notice it racing when experiencing iron-deficiency anemia. Due to insufficient oxygen in the blood, the heart must work harder to transport oxygen, resulting in a rapid heartbeat, irregular rhythms, or chest pain. This condition can also worsen existing cardiovascular diseases.
**Dry, damaged hair and skin**
Iron deficiency can lead to dry, easily damaged skin and hair. The body's lack of nutrients and blood supply weakens hair, making it prone to shedding. Significant hair loss can also be a sign of iron deficiency.
**Swollen, sore tongue and mouth**
Iron deficiency can cause various changes in the oral cavity, such as a swollen, inflamed, pale, or unusually smooth tongue. Individuals may also experience a burning sensation on the tongue, dry mouth, red cracks at the corners of the lips, and mouth ulcers.
**Restless legs syndrome**
Iron deficiency can cause restless legs syndrome, leading to uncomfortable sensations and an urge to move your legs while resting. This condition often worsens at night, affecting sleep quality.
By Bao Bao (Source: Healthline)
