Tired? Cold? You might want to Iron Up!

Do you often feel tired, cold, or find it hard to focus? It might not be your busy schedule. The culprit here might be low iron levels. Up to 20% of women in Canada, aged 19-50 is iron deficient, making it one of the three most common nutrient deficiencies^1,2. Women are at a higher risk of iron deficiency, but why is that? 

In recognition of International Women’s History Month and Nutrition Month, let’s explore how iron impacts women’s health and practical ways to iron up! 

What does iron do? 

Iron is essential for transporting oxygen, producing energy, and supporting overall health³. It works with hemoglobin, the protein in your red blood cells, to deliver oxygen from the lungs to the rest of the body. It’s also in myoglobin, the protein in your muscles, to store and release oxygen during physical activity. Iron also helps cells produce ATP, the main energy source our body uses to function. This is especially important for active individuals who need sustained energy levels. On top of that, iron supports brain function, immune health, and cell growth³.   

Low iron can make you feel sluggish, headache, pale, short of breath, or even cold in the hands and feet. It’s tricky to spot iron deficiency at first, because your body taps into your iron stores to compensate. You might not notice the drop until your reserves are nearly gone, leading to iron-deficiency anemia. Even then, signs and symptoms can look like other conditions! If you experience any of the above, it might be time to check in with a healthcare professional for proper testing and diagnosis.  

Why are women at greater risk of iron deficiency? 

Everyone loses iron daily through sweat, intestinal cell shedding, and blood loss, but premenopausal women face a higher risk of deficiency due to unique aspects of their reproductive system⁴. Each menstruation cycle, menstrual blood loss depletes iron stores, and the uterine lining requires iron for growth and repair, only to be shed again. Women with heavy periods or conditions like endometriosis may lose even more iron. During pregnancy, iron needs skyrocket to support increased blood volume and fetal development, further increasing the risk of deficiency. 

Physical activity and diet also play a role. Active women are twice as likely to iron deficient as sedentary women due to increased oxygen demands and higher iron losses⁵. Plant-based diets can further contribute to deficiency, as they rely on non-heme iron, which is absorbed and utilized less than heme iron from animal sources⁶. Vegetarians require nearly double the daily recommended amount of iron compared to non-vegetarians.  

How much iron do you need?  

Iron needs vary by age, sex, and life stage⁷. These recommendations meet the needs of most healthy individuals, but personal factors like a plant-based diet or physical activity may require more. It’s best to consult a healthcare professional or Registered Dietitian to determine your specific needs. 

* The Recommended Daily Allowance (RDA) is the daily amount of a nutrient that most people need to stay healthy, based on age, sex, and life stage. 

** The Tolerable Upper Intake Level (UL) is the maximum daily amount of a nutrient that most people can take without risk of harmful effects.  

How to boost your iron? 

High Iron Sources⁷ 

How to Absorb More Iron 

• Pair iron with vitamin C (found in citrus, bell peppers, and fruits) to enhance absorption ⁸. 

• Avoid inhibitors with iron-rich meals, including tea, coffee, and calcium-rich foods⁸. 

• Use cast iron cookware. Fun fact, the Lucky Iron Fish is the brainchild of a University of Guelph alum, Christopher Charles ⁹.   

Iron-Rich Meals 

• Family favourite beef chili: The vitamin C in tomatoes boosts the absorption of non-heme iron from beans and heme iron from beef. 

• Lentil & soybean salad with lemon parsley vinaigrette: The vitamin C in lemon and bell peppers improves the absorption of non-heme iron from lentils and soybeans.  

• Spiced chia pudding: The vitamin C in fresh fruit toppings boosts the absorption of non-heme iron from chia seeds. 

References  

1. Cooper, M., Bertinato, J., Ennis, J., Sadeghpour, A., Weiller, H., & Dorais, V. (2023). Population Iron Status in Canada: Results from the Canadian Health Measures Survey 2012–2019. 153(5), 1534–1543. https://doi.org/10.1016/j.tjnut.2023.03.012 

2. Micronutrients. (n.d.). World Health Organization. Retrieved February 14, 2025, from https://www.who.int/health-topics/micronutrients#tab=tab_1 

3. Lieu, P., Heiskala, M., Peterson, P., & Yang, Y. (2001). The roles of iron in health and disease. 22(1–2), 1–87. https://doi.org/10.1016/S0098-2997(00)00006-6 

4. Mintz, J., Mirza, J., Young, E., & Bauckman, K. (n.d.). Iron Therapeutics in Women’s Health: Past, Present, and Future. 13(12), 449. https://doi.org/10.3390/ph13120449 

5. Sim, M., Garvican-Lewis, L., Rox, G., Govus, A., McKay, A., Stellingwerff, T., & Peeling, P. (2019). Iron considerations for the athlete: A narrative review. 119(2019), 1463–1478. https://doi.org/10.1007/s00421-019-04157-y 

6. Haider, L., Schwingshackl, L., Hoffmann, G., & Ekmekcioglu, C. (n.d.). The effect of vegetarian diets on iron status in adults: A systematic review and meta-analysis. 58(8), 1359–1374. https://doi.org/10.1080/10408398.2016.1259210 

7. Food Sources of Iron. (2014). Dietitians of Canada. https://prairiemidwives.ca/wp-content/uploads/2019/12/Food-sources-of-iron-dietitians-of-canada.pdf 

8. Collings, R., Harvey, L., Hooper, L., Hurst, R., Brown, T., Jennifer, A., King, M., & Fairweather-Tait, S. (2013). The absorption of iron from whole diets: A systematic review. 98(1), 65–81. https://doi.org/10.3945/ajcn.112.050609 

9. Barrett, B. (2015, September 24). U of G research helps a Canadian company to solve iron deficiency around the globe. University of Guelph. https://www.uoguelph.ca/research/innovation/news/2017/02/u-g-research-helps-canadian-company-solve-iron-deficiency-around-globe