10 Sneaky Signs You’re Low on Iron (And What to Do About It!)
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Let’s talk about something a little less glamorous but super important—iron deficiency. It’s one of those sneaky health issues that can quietly drag you down for weeks (or even months) before you realize what’s going on. If you’ve been feeling off lately—tired, pale, foggy-brained, or just meh—low iron could be to blame.
I’ve been there, too. A few years ago, I thought I was just burnt out from work, but turns out I had pretty low iron levels. Once I started paying attention and made a few changes, I felt like a human again. So let’s go through 10 subtle (but serious) signs you might be low on iron—and what you can do to fix it before it turns into something worse.
1. You’re Always Tired (Like, Beyond Normal Tired)
Fatigue is one of the most common signs of iron deficiency. But we’re not just talking “ugh, Monday” kind of tired—we’re talking dragging-yourself-out-of-bed, can’t-focus, could-sleep-for-days exhaustion.
That’s because iron is crucial for making hemoglobin, a protein in red blood cells that helps carry oxygen throughout your body. Less oxygen = less energy = major fatigue.
What to Do:
Start by adding more iron-rich foods like lean red meat, spinach, lentils, and tofu to your diet. You can also support your levels with a high-quality iron supplement.
Shop Iron Supplements:
Liquid Iron for Better Absorption
2. You’re Looking Paler Than Usual
Noticed your skin, lips, or even your gums looking a bit washed out? When you’re low on iron, your body produces fewer red blood cells, which means less hemoglobin—and that can make your skin lose its natural flush.
Pro tip: Check your inner eyelids. If they’re super pale instead of pink, that could be a red flag.
What to Do:
Load up on foods rich in heme iron (found in animal products) or non-heme iron (in plants), and pair them with Vitamin C for better absorption.
Add This to Your Cart:
Vitamin C Gummies (for Iron Absorption)
Beef Liver Capsules – Nature’s Multivitamin
3. You’re Short of Breath Doing Everyday Stuff
Out of breath climbing stairs? Struggling with your usual workouts? That’s your body screaming for oxygen—and without enough iron, your red blood cells can’t deliver it efficiently.
What to Do:
Try boosting your iron levels with an iron-fortified multivitamin and keep track of your workouts using a fitness tracker to monitor your stamina over time.
Try These:
Iron-Rich Multivitamin for Women
Fitness Tracker to Monitor Your Progress
4. Your Nails Are Brittle or Spoon-Shaped
This one’s weird but true: if your nails are breaking easily or starting to look concave (spoon-like), that could be a sign of iron deficiency anemia. It’s called koilonychia—and it’s more common than you’d think.
What to Do:
Iron-rich foods plus biotin can help restore your nail health while improving iron levels.
Support Your Nails with:
Biotin + Iron Combo Supplement
5. Your Tongue Hurts or Looks Swollen
Weird symptom, but true: iron deficiency can cause your tongue to become inflamed, smooth, or sore. You may also feel a burning sensation or notice that food doesn’t taste the same anymore.
What to Do:
Add iron supplements and B vitamins to your routine. B12, in particular, works hand in hand with iron.
Boost Your Intake With:
6. You Have Unusual Cravings (Like Ice or Dirt)
This condition is known as pica, and it’s surprisingly linked to iron deficiency. If you find yourself craving ice (or stranger things like chalk or paper), your body might be crying out for iron.
What to Do:
This symptom usually disappears once iron levels are restored. Add iron supplements to your diet ASAP.
Highly Rated Iron Choices:
Slow-Release Iron Tablets (Gentle on Stomach)
7. Your Hair is Falling Out More Than Usual
Losing a few strands a day? Normal. Seeing clumps in the shower drain? Not so much. Iron helps hair follicles stay oxygenated—when it’s low, they can weaken and fall out prematurely.
What to Do:
Focus on iron, plus other hair-strengthening nutrients like collagen and zinc.
Add These to Your Routine:
Iron + Zinc Hair Health Supplement
8. You Feel Dizzy or Lightheaded Often
Your brain needs oxygen to function properly. When it’s not getting enough, you can feel dizzy or faint—especially when standing up quickly. This can be a sign that your iron levels are way too low.
What to Do:
Check with a doctor and consider taking a daily iron supplement with folic acid to enhance absorption.
Recommended Combo:
9. You’re Always Cold (Even in Summer)
If everyone else is sweating and you’re wrapped in a hoodie, it might not just be your “cold girl era”—your body could be struggling to regulate temperature due to low iron levels.
What to Do:
Incorporate iron-rich whole foods into your meals and pair them with warming spices like turmeric and ginger.
Pro Tip:
Iron-Boosting Superfood Powder
10. You Have Trouble Concentrating or Remembering Things
Brain fog? Forgetting appointments? Losing your train of thought mid-sentence? Iron helps oxygen reach your brain—so when it’s in short supply, your cognitive abilities can take a hit.
What to Do:
Try a nootropic multivitamin that contains iron, B-complex vitamins, and omega-3s for a cognitive boost.
Brain + Iron Supplements:
Nootropic Multivitamin with Iron
Omega-3 Capsules for Brain Health
Final Thoughts
Iron deficiency can feel like a slow burn—it creeps up and messes with everything from your mood to your nails. The good news? It’s super fixable.
Start by talking to your doctor, get a blood test, and take action with food, supplements, and smart habits. And if you’ve seen a few of these signs in yourself, don’t ignore them—your energy, mood, and glow-up are worth it.
✨ Stay strong, stay snatched, and don’t forget to check your iron!
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