5 Ways to Spot the Symptoms of Iron Deficiency

Feeling tired all the time isn't just adulting—it could be your body waving a little red flag.

Iron is an essential mineral that plays a central role in many bodily functions, particularly the production of hemoglobin—a protein in red blood cells that transports oxygen throughout the body. When iron levels are low, your body struggles to make enough healthy red blood cells, leading to a condition known as iron deficiency anemia.

According to the World Health Organisation (WHO), iron deficiency is the most widespread nutritional disorder in the world, affecting more than 30% of the global population. Identifying the signs early is key to managing and reversing the condition before it severely impacts your health.

Here are five common, science-backed symptoms that may indicate iron deficiency:

1. Persistent Fatigue and Low Energy

One of the most common early symptoms of iron deficiency is unexplained fatigue. Since iron is critical for hemoglobin production, a lack of it means your muscles and tissues are not receiving adequate oxygen, leading to lower energy levels and increased tiredness.

Studies have found fatigue was reported in over 70% of individuals diagnosed with iron deficiency, even in the absence of anemia.

2. Your Skin is Pale

Reduced hemoglobin levels can also lead to noticeable changes in skin tone and the appearance of mucous membranes, such as the inside of your lips, gums, and lower eyelids. These areas may appear noticeably paler than usual.

This happens because Hemoglobin gives blood its red colour, so when levels drop, the colour of the skin and mucosa can fade as a result of decreased blood flow and oxygenation.

3. Shortness of Breath During Normal Activities

Running up a hill? Sure, breathlessness is normal. But getting winded just walking to the mailbox or climbing a flight of stairs? That could be a sign your blood isn’t carrying enough oxygen thanks to—you guessed it—low iron.

4. Your Cravings Get Weird

A lesser-known symptom of iron deficiency is pica, the craving for non-food items such as ice, clay, dirt, or starch. Though the exact mechanism isn’t fully understood, it is a well-documented phenomenon among individuals with moderate to severe iron deficiency.

5. You’re Losing More Hair Than Usual

A little hair in your brush is totally normal. But if you’re seeing more strands on your pillow, shower drain, or literally everywhere, it might be due to low iron. Your body will prioritise keeping your organs running over keeping your hair luscious.

Iron isn’t just about feeling strong—it’s about keeping your glow, too.

So, What Now?

If any (or all) of these sound familiar, don’t panic—but don’t ignore them either. A simple blood test can check your iron levels, and with the right supplements or dietary tweaks, you can start feeling more like your energised self again.

Always talk to your healthcare provider before starting any supplements.*