Struggling with low iron levels?
You are not alone!
I’ve had low iron levels in the past too — and if I’m not proactive, they dip down again. So let’s take a deep dive into iron, and I’ll share how I keep my levels healthy.
Let’s Set the Stage
Iron deficiency anaemia is incredibly common, affecting around 20% of the world’s population. The World Health Organization (WHO) estimates that in Australia:
8% of preschool children
12% of pregnant women
15% of non-pregnant women of reproductive age
…are anaemic — with iron deficiency being the leading cause.
In one Aboriginal community in Western Australia, 55% of women and 18% of men were found to be affected by anaemia. That’s a big deal.
The Essential Role of Iron in Our Bodies
Iron might not be as hyped as some other nutrients, but it plays some major roles in the body. Here’s why it’s so important:
Oxygen transport
via haemoglobin and myoglobin. Without enough iron, these proteins can’t function properly, leading to fatigue, weakness, and shortness of breath.
Energy production
Iron is essential for ATP generation (your cells’ energy currency). Low iron = low energy.
Cognitive function
Iron supports neurotransmitter synthesis, so low iron can impact mood, memory, and focus.
Hair, skin, and nails
Iron is needed for collagen production — deficiency may cause hair loss, brittle nails, or pale skin.
Immunity
Iron helps with the growth and activity of immune cells, especially lymphocytes. Low levels can mean more frequent infections.
Ever Looked at Your Iron Studies and Felt Confused?
You’re not alone — iron studies can be tricky to interpret! Here’s a quick guide:
Serum Iron
The iron actively circulating in your blood.
Ferritin
Your iron storage. For women, I like to see this between 30–100 ng/mL.
Transferrin
Think of this as the “taxi” that carries iron through your body. If transferrin is high, your body might be signalling low iron levels.
Transferrin Saturation
This tells us how much iron is actually in the “taxis.” Low saturation often indicates deficiency.
👉 Note: These markers can be influenced by things like inflammation, chronic illness, or infections — so always consult a practitioner for accurate interpretation.
What Are the Risk Factors for Iron Deficiency?
Inadequate dietary intake
Particularly common in vegetarians and vegans, who consume non-heme iron (less easily absorbed than heme iron from animal sources).
Poor absorption
Conditions like coeliac disease, gut inflammation, or parasitic infections can block iron uptake.
Increased requirements
Think: pregnancy, menstruation, childhood growth spurts, and endurance training.
Chronic infections or inflammation
Your body may “lock away” iron to slow infection — but this can leave you deficient.
Certain cancers
Particularly those involving blood loss, like bowel or uterine cancer.
Boosting Your Iron Levels: My Tips and Tricks
Nutritional Strategies
Pair iron-rich foods with vitamin C to improve absorption.
Cook with cast iron pans to increase food iron content.
Try apple cider vinegar or a ginger tincture before meals to support stomach acid and aid absorption.
Aim for 2–3 servings of iron-rich foods daily.
Heme vs Non-Heme Iron
Heme iron (animal-based): red meat, chicken, fish, eggs
Non-heme iron (plant-based): lentils, leafy greens, beans, nuts
Iron Supplements: What You Need to Know
High doses of iron aren’t always better — they can actually increase hepcidin, a hormone that blocks iron absorption. That’s why smaller doses, taken every second day, are often more effective.
Here’s a quick breakdown:
Maltofer
100mg elemental iron. Gentle on the gut but may be less effective for some people.
Ferrograd-C
105mg ferrous sulfate + vitamin C. Stronger, but can cause constipation.
Spatone
5mg elemental iron (liquid). Great for sensitive stomachs or mild deficiencies.
Amino acid iron chelates
These are my FAVOURITE to prescribe — effective, well-absorbed, and easier on digestion.
Animal liver/spleen supplements
These are trendy right now, but we still need more research on their safety and efficacy.
Best Time to Take Iron?
After exercise
Away from other supplements/medications (except vitamin C — it’s a helper!)
3–4x per week, not daily
Iron Infusions: A Quick Fix?
Sometimes, iron infusions are necessary — especially in severe deficiency.
Pros:
✔️ Bypasses gut absorption issues
Cons:
⚠️ Can increase oxidative stress
⚠️ May cause reactions or iron overload (especially in autoimmune conditions)
In Summary
Iron is crucial for so many aspects of our health. If you’re feeling fatigued, foggy, or just not quite yourself, iron deficiency could be part of the picture. Make sure you’re getting the right testing and personalised guidance.
Working with a well-informed, evidence-based naturopath can make all the difference.
AUTHOR: TALITHA
I specialise in gut health (IBS, IBD, microbiome testing), women's health (preconception, fertility, hormone balance), and mental health (depression, stress, anxiety). I am a degree- qualified naturopath who LOVES helping people transform their health stories!!
