Low Iron, Low Energy? The Overlooked Link Impacting Women’s Health

Feeling flat lately? Struggling to focus, feeling breathless, or waking up tired no matter how early you went to bed?

Low iron might be part of the picture and many women don’t even know they’re running low until symptoms have dragged on for months.

Let’s explore how iron supports your body, why so many women are depleted, and how to support your energy naturally and safely.

Why Iron Matters, More Than You Think

Iron isn’t just about preventing anaemia - it plays a central role in how energised, focused, and strong you feel day to day.

Your body uses iron to:

• Make haemoglobin (which carries oxygen in your blood)
  

• Produce energy in your cells
  

• Support brain function and concentration
  

• Regulate your immune system
  

• Keep your skin, hair, and nails healthy
  

Even small drops in iron can leave you feeling off. It’s not always about being “low enough” for anaemia - it’s about whether your levels are optimal for you.

Signs You Might Be Low in Iron

Every woman is different, but common signs include:

• Fatigue or feeling drained all the time
  

• Pale skin (especially around lips or inner eyelids)
  

• Shortness of breath doing everyday things
  

• Hair thinning or brittle nails
  

• Brain fog, irritability, or low mood
  

• Dizziness or light-headedness
  

• Heavy periods or frequent blood donation (increased risk)
  
  

If these sound familiar, it’s worth getting your iron tested, in Australia this can be done through your GP (and is covered by Medicare) or you can find a Clinical Nutritionist (oh hey, that's Me!), unfortunately whilst I can order tests they are not covered by Medicare. But I do work closely with GP's so referrals can be done, or tests can be paid out of pocket.

Why So Many Women Are Depleted

For menstruating women, iron loss is a monthly reality. Getting the recommended daily amount through food alone can be hard, especially if you follow a vegetarian or vegan diet. Add stress, gut issues, restrictive eating patterns, or increased physical demands, and it’s easy to become depleted.

Some common contributing factors include:

• Heavy menstrual bleeding
  

• Plant-based or low-meat diets without proper balancing
  

• Gut inflammation or malabsorption
  

• High physical activity or endurance training
  

• Poor appetite or skipped meals
  

• Stress and burnout (which can affect digestion and nutrient absorption)
  
  

Can Food Help Replenish Iron?

Yes! And food should always be your foundation. Whether or not you need supplements depends on your lab results and symptoms, but nourishing your body with iron-rich foods is always a good start.

Iron-rich foods to include regularly:

• Red meat, lamb, chicken, turkey
  

• Eggs (especially yolks)
  

• Lentils, chickpeas, tofu, and tempeh
  

• Dark leafy greens like spinach, kale, and rocket
  

• Pumpkin seeds, cashews, dried apricots
  

• Whole grains like oats and quinoa
  
  

Boost absorption with:

• Vitamin C (found in citrus, capsicum, kiwi, strawberries)
  

• Cooking in cast iron pans
  

• Avoiding tea/coffee with meals (the tannins block absorption)
  
  

When to Test and What to Ask For

If you suspect low iron, speak with your GP. Give them your symptoms and ask if they think it could be related to low iron. Ask for:

• Iron studies (including ferritin)
  

• Full blood count
  

• B12 and folate (as they work together with iron)
  
  

I am also able to order these tests for you, at a cost. My first preference is to see your GP and we can work together to help restore levels & continued testing. 

Other helpful tests (if indicated)

A few further tests that can help is testing for the co-factors required for iron absorption. These tests may not be ordered by your GP. If indicated, these are functional tests I can order. 

• Copper 

• Vitamin A

• Vitamin D 

• Inflammatory markers 

• White blood cell 

• Thyroid test 

• Coeliac test (limitations to this if you are not currently consuming gluten)

Avoid self-supplementing without guidance - too much iron can be harmful, especially if it’s not what your body needs.

Where to Start?

If you’re experiencing ongoing fatigue, brain fog, or just not feeling like yourself, iron may be part of the puzzle.

I offer 1:1 support to help you:

• Look at the whole picture of your health
  

• Understand what your symptoms might be telling you
  

• Build nourishing routines that support your body’s real needs
  
  

✨ Not sure where to start? Download my free guide Master Your Mornings to begin creating steady, energised mornings — the foundation for your nervous system, hormones, and overall wellbeing.