Iron Deficiency Symptoms: How to Recognize and Fix Low Iron Levels Naturally

If you’re feeling constant fatigue, dizziness, general exhaustion, or increased hair loss, your body might be signaling an iron deficiency. Iron is one of the most essential nutrients in the body. It is necessary for the production of hemoglobin, supports a healthy immune system, is vital for energy production, and also plays a role in cognitive function and concentration.

Common Signs of Iron Deficiency:

• Fatigue that doesn't improve with rest

• Dizziness or a sense of weakness and brain fog

• Unusual hair loss

• Frequent headaches

• Shortness of breath during light activity

• Difficulty concentrating and mental fatigue

• Pale skin or faded lip color

• Rapid heartbeat or restlessness

• Sensitivity to cold or cold hands and feet

Even one of these symptoms may indicate a problem, especially if it persists.

What Causes Iron Deficiency?

• Diet low in iron (e.g., unbalanced vegan diets)

• Chronic blood loss

• Poor absorption in the digestive tract

• Physically or emotionally demanding periods

• Deficiency due to pregnancy, breastfeeding, or underlying medical conditions

• Mental stress, which can impact absorption and deplete iron stores

How to Improve Iron Levels:

• Iron supplements – Only under medical supervision and after proper blood tests

• Iron-rich foods: lean red meat, chicken, lentils, tahini, leafy greens, nuts, beets, and broccoli

• Pair with vitamin C-rich foods to enhance absorption (e.g., tahini with lemon)

• Avoid tea or coffee near meals, as they may inhibit iron absorption

• Maintain regular, balanced meals with a mix of food groups

When to See a Doctor

If your fatigue doesn’t improve and you’re experiencing one or more of the symptoms listed, consult your primary care physician and request blood tests including: iron, ferritin, hemoglobin, B12, and others.

Important: Do not start iron supplements without professional guidance as excess iron can be harmful.