Fatigue, pallor, and brittle nails — a familiar set. Let's calmly sort out what tests show and how to get iron from ordinary food.
Why the body needs iron
Iron is needed for the formation of hemoglobin — a protein that carries oxygen to organs and tissues. When iron is lacking, hemoglobin decreases, and the body seems to run at low speed. Anemia is a condition when there are fewer red blood cells or less hemoglobin than the body needs. Iron deficiency anemia is the most common type of anemia, and most often it is caused by a lack of iron due to blood loss or pregnancy. WHO adds that anemia is more a signal of another problem than a disease in itself, and among the causes, dietary iron deficiency carries the greatest burden. Without treatment, it increases the risk of infections and complications from the heart and lungs.
What the signs look like
The classics are fatigue and lack of energy, shortness of breath (especially during exertion), noticeable palpitations, paler skin, headache, dizziness, cold hands and feet. Less obvious signs include noise or ringing in the ears, a strange taste for food, itching, a sore tongue, increased hair loss, a desire to eat non-food items such as paper or ice, difficulty swallowing, cracks in the corners of the mouth, changes in the shape of nails, restless legs. If you recognize yourself in this list, talk to your family doctor. Fatigue has many causes; anemia is one of them.
Where the deficiency comes from
The most common causes are heavy periods and pregnancy. Another common cause is bleeding from the stomach and intestines: due to nonsteroidal anti-inflammatory drugs such as ibuprofen and aspirin, stomach ulcers, inflammation of the intestines or esophagus, hemorrhoids, and less often — tumors of the stomach or intestines. Add to this nosebleeds, frequent blood donation, uterine bleeding against the background of fibroids. A dietary cause also occurs: a monotonous diet dominated by fats and sugars, prolonged malnutrition, impaired iron absorption, as well as a lack of vitamin A, folate, B12, or riboflavin. Among women of reproductive age, latent iron deficiency occurs in 20–30%, and anemia — in 8–10%.
How it is confirmed
The family doctor will ask about lifestyle and health history and refer you for a complete blood count. No preparation is needed: the test shows the number of red blood cells and the hemoglobin level, and at the same time helps to notice other types of anemia, for example, vitamin B12 or folic acid deficiency. WHO clarifies that hemoglobin thresholds differ depending on age, sex, and physiological state. If the cause is unclear, the doctor may prescribe additional examinations — in particular, a fecal occult blood test — and refer you to a specialist.
Iron on the plate
Among foods rich in iron:
- dark green leafy vegetables — watercress, kale;
- iron-fortified grains and bread;
- meat, lean red beef, fish, poultry;
- dried fruits — dried apricots, prunes, raisins;
- legumes — beans, peas, lentils.
Iron absorption is reduced by tea, coffee, milk, calcium, and phytic acid from bran, whole wheat flour, oatmeal, cocoa. Vitamin C helps absorption — it is found in fruits and vegetables. If it is difficult to fit iron into your diet, the doctor may refer you to a dietitian.
Who is at risk
WHO names as most vulnerable children under 5 years, especially infants and toddlers under 2 years, adolescent girls and menstruating women, as well as pregnant and postpartum women. It is estimated that worldwide anemia affects about half a billion women aged 15–49 and 269 million children aged 6–59 months. In 2019, among women of this age, anemia was present in 30% of non-pregnant and 37% of pregnant women. A significant share of cases is caused by infections — malaria, tuberculosis, HIV, parasitic diseases — as well as hereditary red blood cell disorders, in particular thalassemia and sickle cell disease. That is why anemia is regarded as a symptom pointing to a broader cause.
Call 103 or 112 immediately if there is severe difficulty breathing, fainting, or signs of stroke or heart attack.
This material is for reference and does not replace a doctor's consultation.
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This content is for reference and does not replace a doctor's consultation. Medical disclaimer