The Importance of Iron for Women (And How to Get Enough)
- Alexa Nikolai
- Aug 6, 2025
- 3 min read
Overview
Iron deficiency is the most common nutritional deficiency worldwide and disproportionately affects females. However, the symptoms are often non-specific, so the condition is not always immediately diagnosed. Therefore, it is important to look out for indications of iron deficiency and to ensure sufficient intake of iron in your diet.
Iron and the Body
Although iron is essential for proper functioning of the body, the body does not make any iron, so all that is required must come from food or supplements.
Iron’s primary use in the body is in the formation of hemoglobin, a protein in the blood that carries oxygen to tissues and muscles. When the body doesn’t have enough iron, these tissues and muscles cannot get enough oxygen for healthy function. Additionally, iron plays a role in organ function and the immune system.
There are two main types of iron used by the body: heme iron is found in foods from animal sources, and non-heme iron is found in foods from plant sources. Both types can be used by the body, however, heme iron is more easily absorbed from food, so between a heme source and a non-heme source with equal amounts of iron, the body will receive more benefits from the heme source. The best source of heme iron is red meat and the best sources of non-heme iron are tofu and legumes, although many other foods also contain high levels of iron.
Causes of Iron Deficiency
The main source of iron deficiency is simply not having enough iron in your diet. People who are menstruating have a higher risk of iron deficiency due to the blood loss, and thus iron loss, they experience each month. Pregnancy increases the risk of deficiency, as the body’s need for iron for fetal brain development increases. Estimates indicate that 20% of all women under 50 are deficient in iron, and 33-80% of female athletes are deficient.
Digestive conditions, such as inflammatory bowel syndrome (IBS), may decrease the body’s ability to absorb iron from food, which can also lead to deficiency.
Symptoms
Iron deficiency can be hard to diagnose, because the symptoms are not highly specific. These symptoms include:
Fatigue
Restless leg syndrome
Hair loss
Shortness of breath
Cognition problems
Cravings for ice
Pale skin
Fast heartbeat
Headaches
Dizziness
Decreased cold tolerance
Although any one of these symptoms (or even a few) may not indicate an iron deficiency, some combination of these symptoms may indicate a need for increased iron in your diet.
Treatments and Prevention
The predominant treatment for iron deficiency is the same as the prevention strategy: increase your intake of iron to recommended levels. This intake can be achieved through food or supplements, although some supplements can cause digestive discomfort. Recommended levels of iron intake are:
Women (14-18) | 15 mg / day |
Women (19-50) | 18 mg / day |
Women (over 50) | 8 mg / day |
Pregnant women | 27 mg / day |
Men | 8 mg / day |
Furthermore, some foods decrease the body’s ability to absorb iron, such as calcium, fiber, coffee, and tea, so it is best to eat iron-containing foods separately from calcium- or fiber-containing foods or coffee and tea. Vitamin C, on the other hand, increases the body’s ability to absorb iron.
Iron supplements typically contain either ferrous sulfate or ferrous gluconate. Ferrous gluconate contains less elemental iron and is thus easier on the stomach, although it provides the body a lower dose of iron.
As with any health matter, it is best to consult with your doctor if you have any concerns or if you need assistance with a diagnosis or a treatment plan.
Sources
"Pump Up Your Iron". Center for Women's Health. Oregon Health & Science University. 2025.
"Ferrous Gluconate vs. Ferrous Sulfate: What's the Difference?" BuzzRx. BuzzRx. 2022.
"Are You Iron Deficient? 8 Things Women Should Know". Yale Medicine. Yale Medicine. 2024.
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