Iron is one of the nutrients women most often run low on, and one of the most worth getting right. It carries oxygen around your body. When it runs low, the first signs are easy to dismiss: tiredness, breathlessness on the stairs, feeling cold, a foggy head. Easy to put down to a busy life, when sometimes the real answer is iron.
Why women need more
For much of their lives, women need more iron than men. Monthly blood loss is the main reason, and it is a significant one. Pregnancy raises the requirement again. This is a clear example of a nutrient where generic advice, much of it shaped around men, simply does not match what a woman's body is asking for.
After menopause, iron needs drop considerably. So this is also a nutrient where your needs genuinely change across the decades, and it is worth knowing which stage you are in.
The two kinds of iron
Iron in food comes in two forms, and they behave differently.
Haem iron is found in animal foods: red meat, poultry, fish and seafood. Your body absorbs it readily.
Non-haem iron is found in plant foods: legumes, tofu, wholegrains, leafy greens, nuts and seeds. It is just as valuable, but your body absorbs less of it, so a little strategy helps.
How to get more from your iron
Two simple habits make a real difference.
First, pair iron-rich foods with vitamin C. Vitamin C significantly improves the absorption of non-haem iron. A squeeze of lemon over your greens, tomato through a lentil dish, capsicum in a stir-fry, or a piece of fruit alongside the meal. Easy, and genuinely effective.
Second, be aware that tea and coffee reduce iron absorption when you drink them with a meal. If you are working on your iron, leave a gap between your meal and your cup rather than having them together.
Aim for something iron-rich most days. It does not need to be dramatic. A tin of lentils, a handful of pumpkin seeds, a serve of leafy greens, fish if you eat it.
If you want some less obvious iron sources to add to the rotation, I shared ten of my favourites with Body and Soul recently. Things like nori, pumpkin seeds, lentils and even dark chocolate. Worth a read if you want to widen the list.
A note on testing
If you suspect your iron is low, it is worth a conversation with your GP rather than guessing. A simple blood test shows where you stand. Iron is one to get right with proper information, because more is not always better. A test takes the guesswork out.
The takeaway: women need more iron than men through much of life, and the need changes across the decades. Aim for iron-rich foods most days, pair them with vitamin C, keep tea and coffee separate from meals, and test rather than guess if you think you are low.
References
- National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand: Iron. nrv.gov.au/nutrients/iron