Even with access to plenty of healthy food, nutrient deficiencies can still be a first world problem. About one-third of American adults are iron deficient, making it the most common nutritional deficiency in the country. Most people don’t even know they’re iron deficient—health experts frequently describe it as “underrecognized”—but because iron is crucial for getting oxygen to every cell in your body, not having enough of it can affect everything from your energy levels to your mood.
Being deficient in iron often leads to anemia—when your body does not have enough iron to produce hemoglobin, the protein in red blood cells that transports oxygen. Symptoms of anemia include:
- Fatigue
- Pale skin
- Low body temperature
- Numbness or tingling
- Headaches
Despite how common iron deficiency is, it’s not something to take lightly. Low energy levels caused by anemia can affects your performance in professional and personal activities. You might not be at your peak for a big presentation at work, or you end up struggling in the gym.
There’s no one explanation as to why iron deficiency is so widespread, but common reasons include:
Blood loss: Heavy menstrual periods or internal bleeding caused by ulcers or polyps could mean significant loss of healthy blood.
Dietary insufficiency: Foods like red meat, eggs, and leafy greens can often provide plenty of iron, but it’s important to note that plant-based iron isn’t as readily used by the body as animal-based iron and may require greater intake.
Impeded absorption: A gastrointestinal condition like celiac disease can prevent iron from being properly absorbed.
If you have your blood tested and find your hemoglobin is low, you will likely be able to raise your iron levels by eating more iron-rich foods, such as red meat, poultry, beans, lentils, tofu, and spinach. In addition to improving your diet, consider:
- Pairing iron-rich foods with vitamin C to improve absorption
- Limit coffee and tea, which can impede absorption
- Cooking in iron cookware, which can boost the iron content of your food
- Taking an iron supplement if necessary
