At a daily
requirement of only 8 – 18 mg (depending on an individual’s gender and age),
iron is classified as a micro-nutrient. However, it is one of the most
important elements of a healthy diet. Iron is essential for the production of
hemoglobin, the protein in red blood cells which is responsible for carrying
oxygen through the blood stream to every cell in the human body. Iron is also
essential for growth of new tissues, cellular regeneration, and even the
production of some hormones. Needless to say, without an adequate supply of
iron, every organ feels the drain!
Despite the
trace amounts needed to maintain optimal health, iron deficiency is the most
common nutritional disorder in the world. This is because iron is very hard to
digest. With a perfectly healthy digestive tract, the average person only
obtains between 14% – 18% of the total bio-available iron from food. To
complicate matters, many people suffer from poor digestion due to hormonal
imbalances like stress and anxiety, certain medications, or a variety of other
environmental factors. Because iron requires a healthy level of hydrochloric acid for our bodies to
process it, this is a leading cause of iron deficiency. Other possible causes
include menstruation, pregnancy, lack of proteins or insufficient calcium in
the diet.
With so many
common everyday factors which can lead to iron deficiency, it becomes easier to
see why this disorder is so prevalent. Unfortunately, the symptoms of iron
deficiency may be easily attributed to other illnesses or in some cases are so
commonplace that many people simply ignore them. Read on to learn what signs to
look for which may indicate that you are among the over 2 billion people
worldwide who are affected by iron deficiency!
1. Fatigue
This is the
most common symptom of iron deficiency and possibly the easiest to overlook.
Fatigue is often attributed to being over-worked, not sleeping enough, stress
or a long list of other common problems. However, because iron-deficient red
blood cells can’t carry enough oxygen throughout the body and all of your cells
need oxygen to function, iron deficiency is a leading cause of general
lethargy.
2. Mood
Swings and Irritability
Iron
deficiency hinders the body’s ability to produce certain hormones. This can
lead to mood swings, increased feelings of stress, anxiety and irritability –
all symptoms which are also frequently attributed to other causes.
3. Lack of
Concentration
When the
mind and body are deprived of oxygen due to iron deficiency, one of the more
subtle problems which may arise is a decline in concentration. Again, this
symptom is a fairly common occurrence with a number of other possible causes
and therefore is often misdiagnosed.
4. Dizzy
Spells
Lack of
oxygenated blood carried to the brain due to iron deficiency may also manifest
as frequent and explainable dizzy spells, much like those experienced from
standing up too fast or as a result of hyperventilation.
5. Insomnia
The human
body stores reserves of iron in the spleen, liver, and intestines via an
intracellular binding protein called ferritin. Ferritin releases iron back into
the body to facilitate certain basic functions, one of which is sleep
regulation. When the body experiences iron-deficiency and ferritin iron stores
become depleted, a person may develop sleep disorders such as insomnia.
6. Dry or
Cracked Lips
Ferritin
proteins also release iron into the skin for cellular regeneration and growth
of new cells. For this reason, dry or cracked skin, especially around the lips
is another big indicator of a possible iron deficiency.
7. Brittle
or Ridged Nails
Just like
with skin, iron is necessary for growth of healthy nail tissue. If you notice
that your nails have begun to break or crack very easily or if you develop
ridges that run the length (not across) of your fingernails, this may also be a
sign that your ferritin iron stores are depleted.
8. “Pins and
Needles”
You’re
probably familiar with the feeling of “pins and needles” that you get when
circulation gets cut off to one body part or another. While this can easily
result from something as simple as falling asleep with one limb at an odd
angle, poor circulation may also be caused by insufficient iron in the blood
and the resulting lack of oxygen reaching your extremities. If you frequently
experience burning or tingling in your hands or feet with no good explanation,
iron deficiency is a possible cause.
9. Swollen
or Sore Tongue
Iron
deficiency can manifest in the form of glossitis – soreness, inflammation or
discoloration of the tongue. If your tongue appears pale or smooth, it could be
to lack of hemoglobin in the blood stream – a result of low iron levels.
10. Trouble
Chewing or Swallowing
Glossitis
caused by iron deficiency can also make it very difficult to chew or swallow
food and water, especially if the tongue becomes very swollen toward the back
of the throat. In severe cases, this condition may also affect a person’s ability
to speak.
11. Pallor
When your
body is iron-deficient, red blood cell levels decline resulting in a visibly
paler complexion. This becomes especially noticeable in the face, toes,
fingertips, as well as any other areas where blood runs close to the skin’s
surface.
12.
Unexplained Headaches
Muscles in
the face, neck, and shoulders deprived of oxygenated blood due to iron
deficiency may become sore or tense, resulting in frequent and otherwise
explainable headaches.
13. Sore or
Stiff Limbs
Iron deficiency
can lead to soreness in the muscles and joints. This may be more noticeable for
those who lead very active lifestyles as depleted iron stores result in
hindered cellular regeneration and slower muscle recovery.
14. Muscle
Cramps
Red blood
cells are not only responsible for delivering oxygen to cells throughout the
body. They are also responsible for transporting carbon-dioxide and other
metabolic wastes out of these tissues. When red blood cell levels drop due to
iron deficiency, so does the body’s capacity to expel waste products which may
result in frequent and unexplained muscle cramps.
15. Weakness
and Lack of Stamina
Iron
deficiency may cause a decline in both muscle strength and stamina. Again, lack
of oxygenated blood needed to perform aerobic functions means that muscles must
resort to anaerobic energy production which is far less sustainable and more
taxing on the body.
16.
Shortness of Breath
Especially
noticeable while exercising, iron deficiency can cause you to feel out of
breath must faster than normal as your body’s need for oxygenated blood
increases, but supply is limited.
17. Heart
Palpitations
Probably the
most frightening of all of the symptoms of iron deficiency are heart
palpitations – the fluttering sensation in your chest, throat or neck that
feels like your heart is beating too hard and too fast. While heart
palpitations have several possible causes, when experienced in conjunction with
many of the other symptoms on our list, increasing your iron levels may be the
key to calming them.
18. Craving
Non-Food Items
Definitely
the strangest symptom on our list – iron deficiency can cause the development
of pica, an eating disorder where a person begins to crave non-food items like
paper, dirt, or ice. While most of us will likely fight the urge to snack on
potting soil or the corner of an envelope, chewing ice cubes may not seem like
such a bad idea. However, this seemingly innocuous behavior could actually be a
sign that you aren’t getting enough iron in your diet.
How Do I Know
For Sure?
After
reading over this list of symptoms, it may seem very clear to you that you are
iron-deficient. However, it is important to remember that only a medical
professional can perform the tests necessary to absolutely confirm a
deficiency.
Fortunately,
there are steps that you can take to naturally increase your iron levels. Try
adding foods high in iron, calcium, and lean protein to your diet. Cut back on
stimulants like caffeine and avoid exposure to cigarette smoke. To discover ten
of the best natural remedies to heal an iron deficiency, read our follow up
article here: 10 Easy Natural Remedies To Fix Your Iron Deficiency.
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