Fatigue is one of the most common health complaints — and one of the most frequently dismissed. But if you're consistently tired despite getting enough sleep, feeling the cold more than usual, struggling to concentrate, or noticing your hair thinning, low iron levels may be worth investigating.
Iron deficiency is the most common nutritional deficiency worldwide, and women are disproportionately affected. Here's what you need to know.
Iron vs Ferritin — What's the Difference?
This is one of the most important distinctions to understand when it comes to iron levels.
Iron refers to the amount of iron currently circulating in your blood. Ferritin is the protein that stores iron in your body — think of it as your iron reserve. You can have a technically "normal" iron reading but still have low ferritin, meaning your stores are depleted even if there's enough circulating iron in the short term.
Many people with symptoms of low iron are told their results are "normal" because only serum iron was tested. If you're experiencing symptoms, it's worth specifically asking your GP for a full iron panel including ferritin.
Common Signs Your Iron or Ferritin May Be Low
- Persistent fatigue or low energy, even after adequate sleep
- Feeling cold, particularly in the hands and feet
- Shortness of breath with light activity
- Pale skin
- Brain fog or difficulty concentrating
- Hair loss or thinning
- Brittle nails
- Restless legs (low ferritin is closely linked to restless leg syndrome)
- Frequent headaches
These symptoms can have many causes, so it's important to get tested rather than self-diagnosing.
Who Is Most at Risk?
Certain groups are more likely to have low iron or ferritin:
Women with heavy periods — Significant blood loss each month depletes iron stores over time, often without women realising it's an issue.
Pregnant women — Iron requirements increase substantially during pregnancy to support the growing baby and placenta.
Vegetarians and vegans — Plant-based sources of iron (non-haem iron) are less readily absorbed by the body than iron from animal sources (haem iron).
Endurance athletes — Physical training increases iron demands, and foot-strike haemolysis (the breakdown of red blood cells during running) can deplete stores.
People with digestive conditions — Coeliac disease, Crohn's disease and other gut conditions can affect iron absorption.
How to Support Healthy Iron Levels Through Diet
The best dietary sources of iron fall into two categories:
Haem iron (animal sources — most readily absorbed):
- Red meat (beef, lamb)
- Organ meats (liver)
- Chicken and turkey (dark meat)
- Oysters and other shellfish
- Sardines and tuna
Non-haem iron (plant sources):
- Lentils and chickpeas
- Tofu and tempeh
- Dark leafy greens (spinach, silverbeet)
- Pumpkin seeds
- Fortified cereals
- Dried apricots and figs
Tips to improve iron absorption:
- Pair non-haem iron sources with vitamin C (e.g. add lemon juice to spinach, or eat capsicum alongside legumes)
- Avoid drinking tea or coffee with meals — tannins inhibit iron absorption
- Cook in cast iron cookware, which can add small amounts of iron to food
- Don't take iron supplements alongside calcium-rich foods or dairy, as calcium can compete with iron absorption
A Topical Option to Complement Your Approach
For those looking for an additional way to support their iron intake alongside diet and any medically recommended treatment, The Patch Remedy's Iron topical patch is designed to complement a balanced diet and healthy lifestyle. It's a convenient, easy-to-use option — particularly for those who find oral iron supplements hard on the stomach, which is a common experience.
As always, please speak with your healthcare provider before starting iron supplementation, and get your levels tested first so you have a clear picture of where you're starting from.
