9 symptoms of iron deficiency

A new report from the World Health Organization warns that a third (32.8%) of women of reproductive age globally are anemic. In Europe, the population with iron deficiency reaches 20%. This deficiency produces anemia, a disorder that many people may be suffering from unnoticed. It is important to know the symptoms in order to remedy them through proper nutrition and, if necessary, supplementation under medical supervision.

Main symptoms of iron deficiency

The iron It is essential for a large number of physiological processes, which means that deficiency symptoms can manifest in a number of different ways. One reason this nutritional deficiency is so widespread, despite being relatively easy to treat, is because doctors often miss common symptoms, experts say. Let’s see what they are:

1. You are always tired

This is one of the most common signs of iron deficiency because this mineral is responsible for transporting oxygen to all tissues of the body. Without oxygen, cells cannot produce the energy they need. The consequence is that you feel exhausted.

In fact, research published in the Danish Medical Journal in 2014 determined that, of patients with critical iron deficiency, almost half experienced physical fatigue as a key symptom. The good news is that the same research found that iron supplementation was effective in relieving symptoms.

2. Shortness of breath

Those low hemoglobin levels also mean that the body cannot transport enough oxygen to the muscles and tissues effectively and this can manifest as shortness of breath, during exercise or even everyday activities like climbing stairs.

Difficulty breathing, along with pale skin, tiredness, and heart palpitation are among the most common symptoms of iron deficiency.

3. You have pale skin and tongue

Pale skin is generally associated with low iron levels. But even if your skin isn’t pale, you can perform another key check: lower your lower eyelid and look in the mirror, if the mucosa is white instead of pink, it may be a symptom of anemia.

Paleness in general, be it the skin, nails, eyelids, or any other area may indicate low iron levels. This is due to the low hemoglobin levels, the molecule that carries oxygen from the lungs, which helps give blood its red color.

Without enough iron the body cannot make enough healthy red blood cells that carry oxygen, leading to that telltale paleness.

If you’re still not sure, check your tongue. A study published in 2010 in the journal Plos One he discovered that pale tongue was the most common indicator of anemia due to iron deficiency, even more than facial pallor.

4. Restless legs

Restless legs syndrome is a need to move legs which is usually worse at night. It can cause an unpleasant sensation in the feet, calves, and thighs, and occasionally the arms are also affected.

Although studies have confirmed that sufferers often have difficulty absorbing iron in their diets, a double-blind, placebo-controlled clinical study published in 2009 in the journal sleep medicine found that those affected by this syndrome who took iron by mouth for 12 weeks experienced improvements significant in their symptoms.

5. Headache and dizziness

The lack of hemoglobin in the blood that causes iron deficiency implies that not enough oxygen reaching the brain which causes your blood vessels to swell, create pressure and cause pain.

A study from Zagreb University Hospital found that headaches and migraines they were a common symptom in women who also had iron deficiency.

6. Brittle nails

Low iron levels can cause nails become brittle. Nails can take a shape concave, like a spoon. This is a telltale sign of iron deficiency.

7. Palpitations

In cases of iron deficiency, the heart needs to work harder to carry oxygen around the body and this can cause heart palpitations, something a doctor should look at.

This can cause irregular or rapid heartbeats and even heart murmurs, enlargement of the heart or, in extreme cases, heart failure.

8. Swelling and pain in the mouth

A tongue sore, swollen, or unusually smooth it can be a sign of iron deficiency anemia. The reason is that due to the lack of iron the papillae do not develop.

Cracks at the corners of the mouth and ulcers can also be a sign. Inflammation of the tongue (known as glossitis) can be caused by iron deficiency.

9. Dry hair and skin

Since the skin and hair receive less oxygen from the blood due to iron deficiency, they can dry out and become damaged. In the most severe cases it can cause a Hair loss even in women.

10. Irritation and depression

Iron deficiency also produces emotional and mental symptoms. Researchers at the Nicolaus Copernicus University in Toruń (Poland) state that a drop in iron can worsen cognitive performance and stamina in women, causing them to become moody and have a higher risk of depression.

Low iron levels may also promote anxiety, panic attacks and lack of concentration.

How much iron do we need per day?

The daily amount of iron that we must get through the diet varies according to gender and age. :

Children and adolescents:

From 1 to 3 years: 7 mg/day From 4 to 8 years: 10 mg/day

Guys:

From 9 to 13 years: 8 mg/day from 14 to 18 years: 11 mg/day

Girls:

From 9 to 13 years: 8 mg/day From 14 to 18 years: 15 mg/day

Men:

Women

19 to 50 years: 18 mg/day 51 years and older: 8 mg/day Pregnant women of all ages: 27 mg/day Lactating women 19 to 30 years: 9 mg/day (14 to 18 years: 10mg/day)

What foods provide iron?

In the following articles you can find dietary guidelines to increase the presence of iron in your menus:

Scientific references:

MD Cappellini et al. Iron deficiency anemia revisited. Journal of Internal Medicine.