Are you getting enough iron? Here’s how to know if you’re deficient in this important nutrient.
More than 3 million people in the U.S. are living with anemia, an extremely common blood disorder that develops when your red blood cell count is low or when your red blood cells don’t have enough hemoglobin. Hemoglobin is a protein in red blood cells that’s responsible for transporting oxygen from the lungs to other parts of the body. Since your organs and tissues all need oxygen to function correctly, being anemic can cause widespread symptoms.
Women and people with chronic diseases are at the greatest risk for anemia, according to the U.S. Department of Health and Human Services , but it can affect anyone. “There are a number of causes of anemia ranging from genetic causes such as [the blood disorder] thalassemia, to vitamin and mineral deficiencies, to simply anemia from bleeding [too much],” Niket Sonpal, M.D. , an internist and assistant professor of clinical medicine in the department of biomedical sciences at Touro College of Osteopathic Medicine in Harlem, New York, tells SELF. Other diseases and inherited conditions that affect red blood cell count, like sickle cell disease , can also make someone anemic.
The most common cause, though, especially in women, is a deficiency in iron. “Iron is an important component of hemoglobin,” Sonpal explains. “If you don’t have enough iron, your body can’t make enough healthy oxygen-carrying red blood cells.” Iron-deficiency anemia can be caused by blood loss from things like heavy periods or childbirth, severe injury, surgery, and ulcers. You can also become iron deficient from simply not eating enough of it—it’s very common in pregnant women because they have to eat enough iron for two. Some people may also eat enough iron but have trouble absorbing it, due to gastrointestinal disorders like Crohn’s disease.
You may have no symptoms at first, or they may be very mild. As iron-deficiency anemia gets worse, some telltale signs can pop up. Here are the most common ones you might notice.1. You’re exhausted and weak.
The first and most common symptom of iron-deficiency anemia is fatigue. “Without enough oxygen being delivered to your body, you can’t break down nutrients and make energy. Without energy, you feel tired,” Sonpal explains. You won’t be so slammed you can’t get out of bed, but anemia can make you feel tired and weak throughout the day and make it difficult to complete your daily tasks, he says.2. You have strange cravings for things that aren’t food.
People who are anemic may develop a syndrome called pica , which causes strange cravings to eat items that aren’t food, Sonpal explains, “such as dirt, ice, or clay.” There are some theories for why iron deficiency leads to pica, but the true cause is unclear. Research shows , though, that the cravings seem to go away when patients receive iron supplements.3. You get headaches or feel dizzy.
Headaches, dizziness, and lightheadedness can all be symptoms of anemia. “This occurs from a lack of oxygen to the brain,” Sonpal says. This may even lead to fainting for some.4. Your heartbeat is irregular.
Heart palpitations, an irregular heartbeat, or an increased heart rate can develop as your body attempts to compensate for its lack of energy. “This is your body’s way of circulating blood faster in an effort to spread the little hemoglobin that is available around to get more oxygen delivered,” Sonpal explains.5. You’re short of breath.
When your organs aren’t getting enough oxygen, your lungs may start to overcompensate and work harder to bring more oxygen in. If walking up the stairs leaves you winded, or you can barely catch your breath during a workout (and you’ve never really had a problem before) your iron levels may be to blame.6. You have chest pain.
Your heart needs oxygen to function, so without enough hemoglobin and oxygen, “the heart tissue will behave just as though you are having impaired blood flow,” Sonpal explains. In very severe anemia, this can lead to a myocardial infarction, more commonly known as a heart attack .7. Your legs are tingling.
“Why this occurs we don’t totally understand,” Sonpal says, “but we do know that low iron stores are associated with restless leg syndrome.” That means you have a strong and unpleasant urge to move your legs. This can also make it hard to fall asleep at night. Supplementing with iron has been shown to help this sensation go away, Sonpal says.8. Your skin is pale.
When your vital organs (read: heart and brain) aren’t getting enough oxygen, the body funnels more blood their way, depriving other parts—like your skin—in the process. With less blood flowing to your skin, you’re likely to lose some of your color. “You simply stop looking pink,” Sonpal explains. With severe anemia, the skin can even look almost gray or ashen.8. Your skin is pale.
When your vital organs (read: heart and brain) aren’t getting enough oxygen, the body funnels more blood their way, depriving other parts—like your skin—in the process. With less blood flowing to your skin, you’re likely to lose some of your color. “You simply stop looking pink,” Sonpal explains. With severe anemia, the skin can even look almost gray or ashen.9. Your nails are brittle.
Nail cells, like every other living cell in your body, need oxygen to breathe and grow. Without it, the nail beds stop making healthy new cells, leading to weak and brittle nails over time.10. Your hands and feet are always cold.
Your extremities also fall under the category of “non-essential body parts,” and blood flow may become limited when you’re anemic. Limited circulation in your hands and feet can cause them to feel cold and potentially a little numb.
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