Iron Deficiency: Symptoms and Solutions
Iron deficiency affects 25% of world population, more common in women. Heavy menstruation, pregnancy, vegan diet, GI disease are risk factors. Test ferritin (storage iron). Treatment: supplementation + diet adjustment.
Symptoms
Persistent fatigue, pale skin, shortness of breath, dizziness, cold hands/feet, brittle nails, hair loss, restless legs, ice craving (pagophagia), heart palpitations.
- •Male normal ferritin: 30-300 ng/mL
- •Female normal: 15-200 ng/mL
- •<30 typically deficient
Dietary Treatment
Heme iron (animal, 25% absorbed): red meat, liver, fish. Non-heme (plant, 5-10%): lentils, spinach, dried fruits, sesame. Pair with vitamin C (lemon, peppers) — triples absorption. Tea/coffee inhibits — separate from meals.
Frequently Asked Questions
How long does treatment take?▼
3-6 months average. Monitor with ferritin tests. Don't stop early — depleted stores will recur.
Scientific References
- Camaschella C (2015) Iron-deficiency anemia. NEJM.
This content is for general information only and does not replace medical advice. Consult your physician or a registered dietitian for personalized guidance.