Expert Guides

Iron Deficiency Explained: Signs, Causes & How To Fix It Fast

20 Aug, 2025

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4 min read

Close-up of red blood cells in a glowing bloodstream illustrating iron in the blood.

Iron deficiency is the most common nutrient deficiency in the world, and it doesn’t just affect those with poor diets. Women of reproductive age, vegetarians, athletes, and people with digestive conditions are all at higher risk.

Yet, because the signs can creep in slowly, it often goes undiagnosed until it starts to affect your daily life. If you’ve been feeling constantly drained, dizzy, or out of breath lately, iron could be the missing link.

Why Iron matters

Iron is a vital mineral that helps your body create haemoglobin, the protein in red blood cells that transports oxygen. Without enough of it, your cells can’t get the oxygen they need, which is why low iron = low energy. ¹

Your body also needs iron to:

Support a healthy immune system
Maintain focus and mental clarity
Keep skin, hair, and nails strong
Prevent dizziness, cold extremities, and breathlessness ²

Signs of Iron deficiency you shouldn't ignore

Iron deficiency doesn't always mean anaemia, you can have low iron stores and still be symptomatic. Look out for:

Unexplained fatigue or weakness
Pale skin and inner eyelids
Dizziness or light-headedness
Cold hands and feet
Brittle nails or hair thinning
Shortness of breath when climbing stairs
Cravings for ice or unusual textures (a condition called pica) ³

If several of these sound familiar, it’s worth getting your iron levels checked via a simple blood test.

Common causes of Iron deficiency

So why do so many people fall low on iron?
Some of the most common reasons include:

1. Menstruation

Regular blood loss from periods is the leading cause of iron deficiency in women, especially if periods are heavy.

2. Low-Iron diet

Plant-based diets are naturally lower in absorbable iron. Non-heme iron (from plants) is less efficiently absorbed than heme iron (from meat), so vegetarians and vegans are more prone to deficiency.

3. Pregnancy

Your body needs more iron during pregnancy to support increased blood volume and the baby’s development.

4. Digestive conditions

Issues like coeliac disease, Crohn’s, or low stomach acid can impair iron absorption even if your intake is sufficient.

Heme vs Non-Heme Iron: What’s the difference?

Heme Iron is found in animal sources like red meat, poultry, and fish. It’s the most efficiently absorbed type of iron (15-35% absorption rate).

Non-Heme Iron comes from plant-based sources like lentils, spinach, beans and fortified grains. It's less readily absorbed (2-20%), and absorption can be influenced by other nutrients in your meal. ⁴

How to take Iron effectively

Taking iron at the wrong time or with the wrong foods can reduce absorption by over 50%. Here’s how to make it work better for your body:

Take with Vitamin C: It enhances absorption of non-heme iron dramatically, a simple glass of orange juice helps.
Avoid calcium at the same time: Calcium competes with iron for absorption, so avoid taking with dairy or calcium supplements.
Don’t take with tea or coffee: Tannins in these drinks can block iron absorption.
Best taken on an empty stomach: If tolerated, but if it causes nausea, take with a small amount of food.

Zipvit’s Iron tablets are formulated to help your body absorb iron efficiently, with minimal digestive upset.

Food sources of Iron

Looking to support your iron levels through diet? Try these top options:
Heme (highly absorbable):

Beef
Chicken
Turkey
Sardines

Non-Heme (plant-based):

Lentils
Tofu
Spinach
Chickpeas
Pumpkin seeds
Fortified cereals

Pairing plant sources with vitamin C-rich foods (like red peppers, strawberries or citrus) helps increase absorption naturally. ⁵

Can supplements help?

Yes, especially if your diet alone can’t meet your needs or you’re showing signs of deficiency. Iron supplements are widely available, but not all forms are the same.

Look for:

Ferrous fumarate or ferrous bisglycinate, which are often better tolerated
Lower-dose daily options to avoid constipation or nausea

Zipvit’s gentle Iron formula is designed for effective uptake with fewer side effects.

Iron deficiency can silently sabotage your energy, focus and wellbeing. Fortunately, it’s one of the easiest deficiencies to fix, once you spot the signs.

With the right diet, timing, and a high-quality supplement, you can restore your levels and start feeling more like yourself again.