Symptoms of iron deficiency: Expert tips to prevent fatigue, brittle nails, headaches, and more

Fatigue and weakness result from low haemoglobin levels due to insufficient iron. (Image: Canva)

Iron deficiency occurs when the body lacks sufficient iron to produce haemoglobin, the protein in red blood cells that carries oxygen. Common causes include inadequate dietary intake of iron-rich foods, poor absorption of iron due to gastrointestinal disorders, blood loss from menstruation, pregnancy, or conditions like ulcers and heavy periods. Vegetarians and vegans may also be at higher risk due to limited access to iron found in animal products. Additionally, increased iron requirements during periods of rapid growth, such as childhood and adolescence, can contribute to deficiency. Understanding these causes is essential for effective prevention and management. Here are 10 signs your body shows when you have iron deficiency and what to do, according to Delhi-based haematologist Dr Subodh Kulkarni.

Fatigue and weakness

Fatigue and weakness result from low haemoglobin levels due to insufficient iron, reducing oxygen transport in the body. To combat this, include iron-rich foods like lean meats, beans, and leafy greens in your diet. A blood test can confirm iron levels for further action.

Pale skin

Pale skin, particularly in the face and inner eyelids, can indicate low iron levels, leading to a decrease in red blood cells. Focus on consuming vitamin C-rich foods, which enhance iron absorption. If pallor persists, consult a doctor for evaluation and treatment options.

Shortness of breath

Shortness of breath occurs when low iron reduces oxygen delivery, leading to breathlessness during physical activities or at rest. To manage this, engage in moderate exercise to improve lung capacity. Discuss your symptoms with a doctor for appropriate testing and potential treatments.

Dizziness or lightheadedness

Dizziness or lightheadedness can occur due to reduced oxygen flow to the brain from low iron levels. Stay hydrated and eat balanced meals rich in iron. If dizziness persists or worsens, seek medical advice to explore underlying causes and potential treatments for iron deficiency.

Cold hands and feet

Cold hands and feet may indicate poor circulation linked to low iron levels. Improve circulation by wearing warm clothing and including iron-rich foods in your diet. Monitoring your iron levels with blood tests and discussing symptoms with a doctor is advisable for targeted treatment.

Brittle nails

Brittle nails prone to breakage can be a sign of iron deficiency. To strengthen nails, incorporate biotin and iron-rich foods into your diet, such as leafy greens and nuts. Consult a doctor about the potential need for iron supplements to support nail health.

Also see | Iron deficiency: Add these superfoods to your daily diet to boost iron and Vitamin C levels

Restless legs syndrome

Restless Legs Syndrome manifests as an overwhelming urge to move the legs, often due to iron deficiency. Stretching exercises may alleviate symptoms. Consult a doctor for proper assessment and dietary recommendations to improve iron levels and address RLS effectively.

Headaches

Frequent headaches can result from insufficient oxygen supply to the brain caused by low iron levels. Manage headaches by maintaining hydration and minimising stress. If headaches persist, seek medical advice to rule out iron deficiency and explore effective treatment options for headache relief.

Unusual cravings (Pica)

Pica, or cravings for non-food items like dirt or ice, may indicate iron deficiency. If you experience these unusual cravings, consult a doctor for evaluation. Dietary adjustments and iron supplementation may be necessary to address the underlying deficiency and mitigate these cravings.

Poor concentration

Iron deficiency can impair cognitive function, leading to difficulties in concentration or memory issues. Ensure a balanced diet rich in iron and B vitamins to support brain health. If concentration problems continue, seek medical advice for proper diagnosis and potential interventions for iron deficiency.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnoses.