Leading nutritionists have shared the signs you need to get your iron levels checked, as it turns out that 25 percent of women have low iron stores.
Leanne Ward from Brisbane and Susie Burrell from Sydney are the co-hosts of the hugely popular podcast The Nutrition Couch, which aims to dispel myths surrounding dieting and healthy eating and how to get the best results from your diet.
In a recent episode, the health experts discussed the seven signs that something is wrong with your iron intake — and how you can fix it today.
Leading nutritionists shared the signs you need to get your iron levels checked, as it turns out that 25 percent of women have low iron stores (Susie Burrell and Leanne Ward pictured).
Susie and Leanne agreed that the biggest indicator of low iron is fatigue:
The signs you need to get your iron levels checked
1. Waking up feeling like you haven’t slept or are about to collapse at 8 or 9pm every night.
2. Breathlessness, especially when going up stairs.
3. Always getting sick.
4. Always get hurt.
5. Strange desire.
6. Feeling run down.
7. A change in your period flow – whether it’s heavier or lighter.
“If you wake up in the morning and feel like you haven’t slept, or if you collapse around 8 or 9 p.m. every night, these are all signs that you have low iron,” Susie said.
“The recommendations for women and iron are super high.
“While a man only needs about 8 mg per day, women between the ages of 20 and 50 need 18 mg — or more than double that.”
“When you get into menopause, it drops back down to about 8 mg.”
The reason we have such high iron requirements in our 20s, 30s, 40s, and early 50s is because of our menstrual cycle:
“Think about it,” Leanne said. “We’re bleeding. You have to keep at it, and if you’re feeling tired, you have to do something about it.”
The second indicator of low iron levels is shortness of breath, especially when climbing stairs, or feeling faint.
Again, this is due to low energy levels — and it may be worth seeing a dietician or GP for a blood test.
“Supplements may be recommended to you, but with supplements it can take months to show an effect,” Leanne said.
If you are very exhausted and have shortness of breath, an iron infusion may be more useful.
One of the signs that you have low iron levels is if you get breathless climbing stairs (stock image).
Other signs of low iron include being constantly sick, exhausted, or injured, and having unusual food cravings.
“Pay attention to your body. When it’s telling you to eat rocks or something weird, your body is trying to tell you something,” Leanne said.
Finally, if there’s a change in your period flow – whether it’s stopping or getting heavier – it could be a sign that you have low iron levels.
“Find a doctor who is actively helping you manage your iron levels because you can’t just walk around exhausted,” Susie said.
If you wake up tired at 8 or 9 p.m. or collapse at night, your iron levels could be to blame (stock image)
There are some quick and easy ways you can increase your iron levels through your diet.
Dietitians recommend incorporating plenty of whole grains like Weetbix, fortified cereals, and legumes like lentils.
“What I’m trying to say is that if you don’t eat meat, you should have a good source of iron at every meal and snack,” Susie said.
Other good food sources include nuts, tempeh, tofu, dried apricots, chickpeas, and baked beans — but you should never drink your iron with tea or coffee.
“Combining your iron with a vitamin C source increases absorption, but if you drink tea or coffee with your iron source, tannin levels can block any absorption,” they said.
To learn more about The Nutrition Couch, you can follow their Instagram page here.