Low Iron Got You Down? Troubleshoot these 3 Culprits

Are you struggling to maintain healthy iron levels?

Iron is essential for supporting energy levels. It helps carry oxygen to every cell in your body to create energy. In fact, about three-quarters of your iron is used to transport oxygen, which is why low iron can make you feel tired.¹ This article explains three reasons why your iron levels might be low, with tips to help you keep them in check.

Culprit #1: Your dietary intake is falling short 

Your diet is the main way that your body absorbs iron.²,³ The average person needs to absorb around 1 mg to 2.5 mg of iron daily, depending on whether you menstruate.² The body absorbs some of this iron. It absorbs more from meat (14%-18%) than from plants (5%-12%).⁴ These two forms are known as either:

• Haem-based iron, found in meat.⁵
  
• Non-haem iron, found in plants, nuts, and eggs. This form needs to be consumed at a rate of 1.8 times more to equal the amount of haem-based iron.⁵

Getting enough iron can vary depending on what you eat. We’ve outlined what this looks like below.

How to eat enough iron (for people who do and don't eat meat)

The Australian recommended dietary intake (RDI) for iron is outlined below.² For people who eat only a plant-based diet, we’ve changed the number by 1.8, as shown in brackets below.⁵

• Men: 8 milligrams [mg] daily (14.4 mg) daily
• Menstruating women: 18 mg (32.4 mg) daily
• Women who are pregnant: 27 mg (48.6 mg) daily
• Women who are breastfeeding: 9 mg (16.2 mg) daily
  
• Non-menstruating women and adults over 60: 8 mg daily (14.4 mg daily)

To make this clear on what to eat, we’ve outlined an example menu below

Eating enough iron: a bite-sized perspective

• Breakfast – 7 mg: 2 eggs on toast + ½ cup wilted spinach on 2 slices of rye bread 
• Lunch – 3.5 mg: tuna poke bowl with brown rice, veggies, and edamame 
• Dinner – 6 mg: 150g beef steak with green beans and roast potatoes 
• Dessert – 1 mg: 2 squares of dark chocolate
• Snacks – 3.5 mg: a handful of beef jerky plus a handful of pistachios 

Potential total iron absorption 5%-18%: 2.34 mg– 3.48 mg daily.⁴ This supports the daily 1 mg and 2.5 mg requirement for men and menstruating omen.²

Eating enough iron: a plant-based perspective

• Breakfast – 6.5 mg: 150g scrambled tofu + 2 slices of rye toast with 3/4 cup wilted spinach 
• Lunch – 5 mg: 1.5 cups chickpea pasta with 1 cup white beans with cooked broccoli sauce 
• Dinner – 8 mg: 2 lentil patties on sourdough bread + fresh spinach salad
• Dessert – 3 mg: 5 squares of dark chocolate
• Snacks – 5 mg: 1/4 cup dry roasted edamame + half cup dried apricots 

Potential total iron absorption 5%-12%: 1.37 – 3.3 mg daily. This supports the adjusted requirement of 1.8 times for men and menstruating women on a plant-based diet. They need 1.8 mg and 4.5 mg daily.⁵

If you find that your diet doesn't meet your iron needs, an iron supplement can help. Supplements like Hemagenics Advanced can help you maintain healthy iron levels.  It is also good to work with a healthcare professional to ensure it fits your individual health needs.

Culprit #2: Poor iron absorption

If you have high inflammation in your body, it can keep the hepcidin gate closed. This can happen even when your iron levels are low. This means your body can't absorb the iron it needs, leading to low iron levels.⁶,⁷ 

To see if low iron absorption is affecting your iron levels, talk to a healthcare practitioner. They can help you understand your iron levels and recommend the right supplements or diet changes to support you.

Culprit #3: Frequent blood loss

A common reason for low iron in women is heavy menstrual bleeding. The average loss of iron during a normal period is about 1 mg. However, women with heavy menstrual bleeding can lose 5 to 6 times more iron.⁸  

Heavy menstrual bleeding means losing more than 80 mL of blood during a period. This is like soaking two super heavy pads or three super-size tampons.⁸,⁹

Research suggests that some women may need to boost their daily iron intake by 2.2 times.³ If this sounds like you, it's important to reach out to a healthcare practitioner. They can help determine and address the root cause of blood loss, helping you manage low iron levels.

Master your iron levels for better health

You can manage low iron by making informed choices and working with a healthcare provider on health issues, so don't hesitate to seek advice if you suspect you have low iron.

Iron content for dietary suggestions sourced from the Australian Food Composition Database

References