Iron is an essential mineral that plays an important role in everyday health, from helping transport oxygen around the body to supporting normal energy-yielding metabolism. But for women, getting enough iron can be particularly important.
Regular periods, pregnancy and certain dietary choices can all affect how much iron the body needs or how much is lost. Women who experience heavy periods, for example, have a higher risk of iron deficiency anaemia, while iron requirements also need careful consideration during pregnancy. ¹
So, why does iron matter so much for women's health, and how can you make sure you're getting enough?
What does iron do in the body?
Iron is best known for its role in the formation of haemoglobin, a protein found in red blood cells that carries oxygen around the body. It also contributes to normal energy-yielding metabolism, normal cognitive function and the reduction of tiredness and fatigue. ²
This means iron has a role in several processes that are important for everyday wellbeing. When the body doesn't have enough iron, its iron stores can gradually become depleted. If this progresses to iron deficiency anaemia, the amount of haemoglobin in the blood can fall, reducing the body's ability to transport oxygen effectively. ¹
Common symptoms of iron deficiency anaemia can include:
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Tiredness and lack of energy
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Shortness of breath
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Headaches
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Noticeable heartbeats or palpitations
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Pale skin
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Difficulty concentrating
However, these symptoms can have many possible causes, so experiencing them doesn't necessarily mean you have an iron deficiency. If you're concerned about your iron levels, speak to your GP, who can arrange a blood test if appropriate. ¹
Why is iron particularly important for women?
There are several reasons why women may need to pay particular attention to their iron intake.
Menstrual blood loss
For women who have periods, monthly blood loss also means losing some iron. Most women can replace this through a varied and balanced diet, but heavier periods can increase the amount of iron lost.
The NHS specifically identifies heavy periods as a common cause of iron deficiency anaemia. ¹ In the UK, the recommended daily intake of iron for women aged 19 to 49 is 14.8mg, compared with 8.7mg for women aged 50 and over. ³
This difference reflects the higher iron requirements associated with menstrual losses before menopause. If you have particularly heavy periods, your iron needs may be higher still. If you're concerned about heavy menstrual bleeding or symptoms such as persistent tiredness, it's worth speaking to your GP rather than simply assuming you need an iron supplement.
Iron during pregnancy
Pregnancy is another stage of life when iron deserves particular attention. During pregnancy, the body needs to produce more blood to support both mother and baby. Iron is needed to make red blood cells, which carry oxygen around the body. ⁴
In the UK, iron levels are routinely checked during pregnancy through blood tests at the first midwife appointment and again at around 28 weeks. If your blood tests show that your iron levels are low, your GP or midwife may recommend an iron supplement. ⁴
It's important not to self-prescribe high-dose iron during pregnancy. If you're pregnant or planning a pregnancy, speak to your GP or midwife about which supplements are appropriate for you.
What are the signs of low iron?
Iron deficiency can develop gradually, meaning you may not notice symptoms straight away. As iron stores become depleted and iron deficiency anaemia develops, symptoms can include tiredness, weakness, shortness of breath, headaches, pale skin and heart palpitations. Some people can also experience restless legs, hair loss or changes to their nails. ¹
Tiredness is particularly easy to overlook because it can be linked to so many aspects of modern life, including poor sleep, stress, busy schedules and an unbalanced diet.
That's why persistent or unexplained symptoms are worth discussing with a healthcare professional rather than simply trying an iron supplement and hoping for the best.
How much iron do women need?
The amount of iron needed varies depending on age and life stage.
|
Life stage |
UK recommended daily intake |
|
Women aged 19-49 |
14.8mg |
|
Women aged 50+ |
8.7mg |
Women who continue to have periods after the age of 50 may still have higher iron requirements. ³
Pregnancy is a little different. Rather than automatically increasing the recommended dietary intake, the UK's dietary reference values recognise that menstrual losses stop during pregnancy and that the body can make use of existing iron stores. However, women who enter pregnancy with low iron stores may need additional iron. ⁵
Your individual requirements can therefore depend on your diet, menstrual losses, life stage and overall health.
Which foods contain iron?
A balanced diet can provide plenty of iron. Good sources include both animal and plant foods.
Heme iron
Iron found in animal foods is known as haem iron and is generally more easily absorbed by the body.
Sources include:
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Lean red meat
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Poultry
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Fish and seafood
Non-haem iron
Plant foods contain non-haem iron. Good sources include:
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Beans and lentils
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Chickpeas
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Nuts
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Dark green leafy vegetables
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Dried fruit such as apricots
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Fortified breakfast cereals
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Soy products
The NHS recommends getting the iron you need through a varied and balanced diet where possible. ³ If you follow a vegetarian or vegan diet, it's worth paying particular attention to a variety of iron-containing foods as the type of iron found in plant foods is absorbed differently.
How can you improve iron absorption?
Getting enough iron from your diet isn't just about the amount of iron a food contains. How well your body absorbs it also matters. Vitamin C can help improve the absorption of non-haem iron from plant foods. ⁶
For example, you could combine iron-rich foods such as lentils, beans or leafy greens with foods containing vitamin C, including peppers, tomatoes, broccoli, oranges or berries. On the other hand, tea and coffee can make it harder for the body to absorb iron when consumed around iron-rich meals. The NHS also recommends being aware of the effect that calcium-containing foods and drinks can have on iron absorption. ¹
Small changes to how you combine foods can therefore help you make more of the iron you're already getting from your diet.
Do women need an iron supplement?
Not necessarily, most people should be able to get the iron they need through a varied and balanced diet. ³ However, there are situations where an iron supplement may be recommended, women who experience heavy periods are at greater risk of iron deficiency, while pregnancy can also increase the importance of maintaining healthy iron levels. ¹ ⁴
If a blood test confirms iron deficiency or iron deficiency anaemia, a healthcare professional may recommend iron supplements as part of treatment. It's important not to assume that more iron is always better. High doses can cause side effects such as constipation, nausea and stomach pain, while very high doses can be dangerous. ³
If you're considering an iron supplement, particularly if you already take other supplements or medication, it's sensible to check whether you actually need one and which dosage is appropriate.
Iron and everyday energy
Iron is sometimes associated with energy because it contributes to normal energy-yielding metabolism and the reduction of tiredness and fatigue. ²
However, this doesn't mean taking iron automatically gives you an energy boost. If you're getting enough iron, adding more isn't necessarily going to make you feel more energetic. The connection is more relevant when iron intake is inadequate or iron deficiency is present.
This is why understanding your individual needs is more useful than simply choosing the highest-strength supplement available.
What about iron after menopause?
Iron requirements generally fall after menopause because women no longer experience regular menstrual blood loss. The UK's recommended intake falls from 14.8mg per day for women aged 19 to 49 to 8.7mg for women aged 50 and over. ³
That doesn't mean iron becomes unimportant. It's still essential for normal red blood cell formation and oxygen transport. However, the reason for paying particular attention to iron can change as you move through different stages of life.
A simple approach to supporting healthy iron levels
For most women, supporting healthy iron levels starts with everyday dietary choices.
Try to:
Eat a varied diet: Include a mixture of meat, fish, beans, lentils, nuts, leafy greens and fortified foods where appropriate.
Pair plant-based iron with vitamin C: Adding fruit or vegetables rich in vitamin C can help your body absorb non-haem iron.
Be mindful of tea and coffee: Try not to rely on tea or coffee alongside iron-rich meals if you're concerned about your iron intake.
Pay attention to your periods: Heavy menstrual bleeding can increase your risk of iron deficiency.
Don't ignore persistent tiredness: If you're unusually tired, breathless or experiencing other symptoms associated with anaemia, speak to your GP.
Consider supplements carefully: An iron supplement can be useful when dietary intake isn't enough or when deficiency has been identified, but higher doses aren't automatically better.
Iron for women's health: what to remember
Iron is an essential mineral throughout life, but there are particular reasons why it can be especially important for women. Menstrual blood loss can increase iron requirements, while pregnancy brings additional considerations. Diet also plays a role, particularly for women who eat little or no meat.
The good news is that iron-rich foods are widely available, and simple dietary habits can help support your intake. If you're experiencing persistent tiredness, breathlessness, headaches or other possible symptoms of iron deficiency, don't simply assume you need more iron. Speak to your GP about whether testing is appropriate.
And if you're considering an iron supplement, choose one based on your individual needs rather than simply opting for the highest dose.
FAQs
Why do women need more iron than men?
Women aged 19 to 49 have a higher recommended daily intake of iron than men because of the iron lost through menstruation. In the UK, the recommendation is 14.8mg per day for women aged 19 to 49 compared with 8.7mg for men. ³
Can heavy periods cause low iron?
Yes. Heavy periods are a common cause of iron deficiency anaemia because regular blood loss can increase the amount of iron the body loses. ¹
What are the symptoms of iron deficiency?
Symptoms can include tiredness, lack of energy, shortness of breath, headaches, pale skin and heart palpitations. Some people may also experience hair loss, restless legs or changes to their nails. ¹
Is iron important during pregnancy?
Yes. Iron is needed to make red blood cells, which carry oxygen around the body. Iron levels are routinely checked during pregnancy, and your GP or midwife may recommend an iron supplement if your levels are low. ⁴
Can you get enough iron from food?
Yes. Most people should be able to get the iron they need from a varied and balanced diet. Good sources include meat, beans, lentils, nuts, leafy green vegetables, dried fruit and fortified cereals. ³
Does vitamin C help iron absorption?
Vitamin C can help the body absorb non-haem iron from plant foods. Combining foods such as beans, lentils or leafy greens with vegetables or fruit containing vitamin C can therefore be useful. ⁶
Should every woman take an iron supplement?
No. Iron supplements aren't automatically necessary for everyone. They may be recommended when someone has low iron levels, iron deficiency anaemia or a higher risk of deficiency, such as with heavy menstrual bleeding. Speak to a GP or healthcare professional if you're concerned about your iron levels.
