Iron for women: why is it so important?

Having an iron deficiency can happen for several reasons, including blood loss, a lack of dietary iron and an inability to absorb iron effectively – as is the case of individuals with coeliac disease.^1,2,3

Women are also especially susceptible to iron deficiencies, often due to bodily processes like heavy periods and pregnancy.^1,3

Luckily, you can address most iron deficiencies through simple dietary adjustments.^3,4

Iron is a key component in haemoglobin, a protein in your red blood cells that carries oxygen to every cell in the body.⁵

Without sufficient iron, the body cannot produce enough red blood cells to transport oxygen to your organs and cells. Your body’s normal processes, including brain function, energy, and immunity, all require optimal oxygen delivery.²

The most common reason why women need more iron is because of blood loss during periods. Women with heavy periods (also known as menorrhagia) are at a higher risk of losing too much iron through blood loss during menstruation.^3,6

Pregnant women also have higher iron needs due to the increased blood volume and blood cell production necessary for a healthy pregnancy, particularly demonstrated during the second and third trimesters.^7-9

The NHS recommends different iron requirements depending on your age. For example, women aged between 19 and 49 should get around 14.8mg of iron daily, whereas menopausal women only need 8.7mg because iron requirements drop after menopause.⁴

Menstruating women aged 50 and over may also require as much iron as those in the 19‒49 age bracket.⁴

Iron is an abundant mineral that can be found in both animal and plant foods. However, there are two types of dietary iron with two different absorption quantities:^4,12 haem and non-haem. Haem iron is found in animal sources like offal, red meat and fish, whereas plant sources only contain non-haem iron.^12,13

Foods that are rich in iron include:^3,4

Despite the prevalence of iron in varied food sources, the latest National Diet and Nutrition Survey revealed that nearly 25% of women aged 19-64 in the UK had low iron intakes.¹⁵

Vitamin C may be essential for the absorption of iron in your body, but data is limited and researchers believe more clinical trials need to be conducted.¹⁷

If you’re vegan or vegetarian, you can consider adding a source of vitamin C to each iron-rich meal you eat – whether that’s sipping orange juice after a meal or pairing your food with vitamin C-rich sources like citrus fruits, tomatoes or peppers.¹⁹

If you usually drink a cup of tea or coffee with your meals, you may also want to re-think this choice of beverage. Since the polyphenols in tea and coffee can inhibit iron absorption, try to avoid drinking tea or coffee within 30 minutes of your meals. Instead, a glass of vitamin C-rich orange juice or water can be a much better way to help aid iron absorption.^12,18,19

Women, especially during their reproductive years, are thought to have higher iron needs than men and may be at greater risk of becoming iron deficient. This is mainly due to menstruating every month and needing to absorb more iron during pregnancy.^3,4,7,10,11

For most women, eating a varied and healthy diet with iron-rich foods is enough to keep iron levels healthy. However, women with heavy periods, pregnant women, and breastfeeding mothers may require iron supplements to maintain healthy levels in the body.^3,4,7

If you’re concerned about iron deficiency, consult your GP. They’ll be able to offer tailored advice and help you manage your associated symptoms.