Iron deficiency in women
Are you often tired and exhausted, do you have problems with dizziness or pale skin?
It could be due to iron deficiency. Iron deficiency is a common health problem that particularly affects women. Studies show that one in five women in Germany has iron deficiency and suffers from the associated symptoms.
What does iron actually do in the body?
Iron is an essential mineral that plays a key role in the formation of hemoglobin, a protein in red blood cells that transports oxygen throughout the body. Sufficient iron must be present to ensure iron supply for cellular processes such as energy production or oxygen transport. Iron deficiency occurs when the body does not have enough iron to effectively produce hemoglobin, which can lead to anemia (fewer red blood cells than normal).
Causes of iron deficiency in women
Iron deficiency can be attributed to various causes.
menstruation
One of the main causes of iron deficiency in women is blood loss during menstruation. Women with heavy or prolonged periods are particularly at risk.
pregnancy
Pregnancy significantly increases the need for iron because iron is needed for the development of the fetus and placenta, as well as to increase the mother's blood volume.
Nutrition
Inadequate intake of iron-rich foods can also lead to iron deficiency. The 2021 National Consumption Study II found that 58% of women do not meet their daily recommended intake of iron.
Symptoms of iron deficiency
Are you wondering how this iron deficiency manifests itself in everyday life?
If there's too little iron in the blood, the body's oxygen supply is reduced. This can cause a variety of symptoms.
Here is a list of symptoms of iron deficiency:
- Fatigue and lack of energy
- Pale skin
- shortness of breath
- Headache
- dizziness
- Brittle nails
- Sensitivity to cold in hands and feet
- Concentration and memory difficulties
These symptoms can also be caused by other health problems. It's best to seek medical help if you're unsure.
However, the following tips can't hurt you, regardless of the cause of your symptoms.
Iron deficiency - what to do?
Many people are unaware that the body cannot produce iron on its own. Therefore, it must be supplied in sufficient quantities through iron-containing nutrients. This can be achieved through daily food intake or by taking iron supplements.
The German Nutrition Society (DGE) recommends that women consume around 15 milligrams of iron daily. Pregnant and breastfeeding women have an increased need for iron. Therefore, pregnant women should consume 30 milligrams of the trace element per day, and breastfeeding women should consume 20 milligrams per day.
What helps quickly?
- A balanced diet rich in iron-rich foods (meat, fish, legumes, nuts, seeds, green leafy vegetables). Pine nuts, amaranth, and dried lentils are especially recommended for vegetarian or vegan diets.
- Vitamin C can improve iron absorption, so try combining iron-rich meals with vitamin C-rich foods (e.g., bell peppers, black currants, fennel, parsley, kale, or citrus fruits).
- Iron supplements that help you reliably replenish your iron stores.
If you experience heavy menstrual bleeding, you should consider consulting a doctor to discuss possible treatment options.
Iron deficiency is usually diagnosed through blood tests that measure hemoglobin and ferritin levels, a protein that stores iron in the body.
Our conclusion
Iron deficiency in women is a treatable health problem that can be effectively addressed with the right knowledge and resources. If you suspect you may be suffering from iron deficiency, we recommend seeking medical help for appropriate diagnosis and treatment.
Through preventive measures such as iron supplements and a healthy diet, women can minimize their risk of iron deficiency and lead a healthy, energetic life.
