{"id":333531,"date":"2025-10-26T09:29:23","date_gmt":"2025-10-26T09:29:23","guid":{"rendered":"https:\/\/www.europesays.com\/us\/333531\/"},"modified":"2025-10-26T09:29:23","modified_gmt":"2025-10-26T09:29:23","slug":"12-signs-of-iron-deficiency-dietitians-say-you-shouldnt-ignore","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/333531\/","title":{"rendered":"12 Signs of Iron Deficiency Dietitians Say You Shouldn’t Ignore"},"content":{"rendered":"

Despite the fact that many tasty foods contain iron<\/a>, over one in four Americans don’t get enough of this crucial nutrient, according to a recent study in JAMA Network Open<\/a>. Why is that a problem? Per the National Institutes of Health (NIH)<\/a>, iron plays key roles in muscle and tissue development, brain and cell function, and metabolism\u2014and that’s before even discussing its central role in the production of hemoglobin, the protein that transports oxygen throughout your body. All that to say, it is important to be able to recognize the signs of iron deficiency so you can correct one quickly. <\/p>\n

\u201cIron is essential for life,\u201d said Samantha Peterson, R.D.<\/a>, founder and CEO of Simply Wellness. \u201cWhen iron is low, oxygen delivery slows down, and suddenly everything feels harder: Walking up stairs, focusing at work, staying in a good mood.\u201d She likens iron deficiency to \u201crunning on low power.\u201d And unfortunately, many of us are. Iron deficiency tends to be more common among teenage girls, pregnant women, people with heavy periods, and vegans and vegetarians, said Maciej Chichlowski, Ph.D.<\/a>, senior director of nutrition research at Shaklee. You\u2019re also at higher risk if you frequently donate blood, do endurance sports, or have a GI condition that makes it harder to absorb nutrients, said Amy Davis, R.D.N.,<\/a> Live Conscious<\/a> nutrition consultant. <\/p>\n

Meet the experts: <\/strong>Samantha Peterson, R.D.<\/a>, founder and CEO of Simply Wellness; Maciej Chichlowski, Ph.D.<\/a>, senior director of nutrition research at Shaklee; Amy Davis, R.D.N.<\/a>, Live Conscious<\/a> nutrition consultant; Matt Landry, Ph.D., R.D.N.<\/a>, assistant professor at UC Irvine Joe C. Wen School of Population & Public Health.<\/p>\n

In severe cases, being low on iron may cause iron-deficiency anemia<\/a>\u2014when your red blood cells can\u2019t carry enough oxygen because your body doesn\u2019t have the iron it needs to build them properly, explained Matt Landry, Ph.D., R.D.N.<\/a>, assistant professor at UC Irvine Joe C. Wen School of Population & Public Health. This can make you feel tired, weak, and dizzy, and cause headaches, irregular heartbeat, or shortness of breath, per the NIH<\/a>. \u201cImagine trying to run a marathon while breathing through a straw\u2014that\u2019s kind of what your body feels like during iron-deficiency anemia,\u201d said Peterson. <\/p>\n

But the symptoms don\u2019t stop there. When your body is low on iron, it can do a lot of weird things that you might not think are connected to the nutrient. Here, experts share some of the lesser-known signs of iron deficiency you should know about. <\/p>\n

Signs of iron deficiencyWeird cravings<\/p>\n

Severe iron deficiency can lead to pica, a condition where you want to eat things with no nutritional value. Both Peterson and Davis cite ice as a common craving. But people with pica might also crave dirt, clay, sand, and even hair, per the National Library of Medicine (NLM)<\/a>.<\/p>\n

Brittle nails<\/p>\n

Being low in iron may cause your nails to become weak and brittle, making them break, crack, or peel more easily<\/a>. In some cases, iron deficiency can also cause spoon nails<\/a>, a condition where your nails curve up on the sides like a spoon. \u201cOur hair and nails have proteins that require iron,\u201d Landry said. \u201cWithout enough iron, we might have brittle or spoon-shaped nails.\u201d<\/p>\n

Restless legs<\/p>\n

One surprising symptom of iron deficiency? Restless Legs Syndrome<\/a> (RLS), a condition where people feel an irresistible urge to move their legs, especially at night, said Peterson. Most of the time, scientists don\u2019t know what causes the condition. But in some cases, anemia is to blame, per the NLM<\/a>.<\/p>\n

Hair loss<\/p>\n

Iron deficiency may cause your hair follicles to receive less oxygen, which can result in hair thinning<\/a>\u2014or even falling out. \u201cThis happens because the body prioritizes vital functions, such as delivering oxygen to the heart and brain, over less critical areas, like the skin and hair,\u201d Chichlowski explained.<\/p>\n

Cold hands and feet<\/p>\n

Struggling to keep your hands and feet warm? All four experts cite that as a sign of iron deficiency. When there\u2019s only so much oxygen in your blood, your body has to be selective about where it goes. And it\u2019s likely to prioritize essential organs, Chichlowski explained. This may leave you with cold hands and feet<\/a>\u2014or simply make you feel cold all the time<\/a>.<\/p>\n

Pale skin<\/p>\n

Iron deficiency may turn your skin pale for the same reason it weakens your nails, thins your hair, and makes your hands and feet cold: Prioritizing blood flow to other places, Chichlowski said. Hemoglobin also gives blood its vibrant red color, per the NLM<\/a>. So when you don\u2019t get enough of it, your blood can become paler and make your skin look that way, too.<\/p>\n

Swollen tongue<\/p>\n

Iron-deficiency anemia may cause your tongue to become swollen, sore, and even smooth, per the American Society of Hematology (ASH)<\/a>. Why? When your body\u2019s low on iron, it can\u2019t transport oxygen everywhere it needs to. And research suggests<\/a> oxygen is vital for oral health. Without it, you\u2019re more prone to infection and inflammation.<\/p>\n

Brain fog<\/p>\n

Iron deficiency doesn\u2019t just make your body tired\u2014it may also make your brain tired. What does that feel like? \u201cYour brain\u2019s in a fog<\/a>, and your muscles feel heavy,\u201d Peterson explained. This may manifest in a few different ways. \u201cSome people feel dizzy<\/a> when they stand up, get winded walking up stairs, or have trouble concentrating,\u201d Landry said.<\/p>\n

Irritability<\/p>\n

Low iron can literally put you in a bad mood. \u201cIron is involved in neurotransmitter production, which affects mood and brain function,\u201d Landry explained. This may make you feel irritable\u2014one sign of iron deficiency. <\/p>\n

Trouble swallowing<\/p>\n

Struggling to swallow? That may be a sign of iron deficiency, per the ASH. This could be because your tongue is swollen and sore, making it tough to chew, talk, or eat. But in rare cases, it could also be due to Plummer-Vinson syndrome<\/a>\u2014an anemia-linked condition where tissue grows on the esophagus and makes it hard to swallow, per the NLM. <\/p>\n

Blue eyeballs <\/p>\n

In some cases, iron-deficiency anemia may make the whites of your eyes turn blue, per the NLM and recent research<\/a>. That\u2019s because iron helps your body create collagen, and the outer layer of your eye is made of collagen. Without iron, that outer layer becomes thinner and makes the whites of your eyes look blue.<\/p>\n

Ear pounding<\/p>\n

That persistent pounding or whooshing sound you keep hearing may not be in your imagination. Instead, it could be a sign of iron-deficiency anemia, per the ASH<\/a>. When your body doesn\u2019t produce enough oxygen-rich blood, your heart may pump harder to try to compensate for it. This increased blood flow may cause pulsatile tinnitus\u2014a condition where you hear pounding or whooshing in your ears, per the Cleveland Clinic<\/a>.<\/p>\n

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