Iron-deficiency anaemia
Linked to Iron
Too little iron means the blood cannot carry enough oxygen, causing tiredness and pallor.
Where it shows on the body
Rotate the figure and click a red marker to see the affected area. Internal organs open a 3D organ model.
Causes
- Low dietary iron
- Blood loss (heavy periods, ulcers)
- Poor absorption
- Pregnancy demands
Symptoms
- Fatigue and weakness
- Pale skin
- Shortness of breath
- Brittle, spoon-shaped nails
- Hair thinning
- Heart palpitations
- Restless legs
What happens if untreated
- Severe anaemia
- Heart strain
- Impaired growth and concentration
- Pregnancy complications
Who is most at risk
- Menstruating women
- Pregnant people
- Vegetarians and vegans
- Frequent blood donors
Prevention & sources
- Iron-rich foods with vitamin C
- Treat underlying blood loss
- Supplements if advised
Correcting it: foods, amounts & timing
Foods that help & safe amounts
- Red meat or liver — 1–2 palm-sized portions a week (liver: once a week max, avoid in pregnancy)
- Lentils, chickpeas and beans — around a cupful most days
- Dark leafy greens and tofu daily
- Pair plant iron with vitamin C (e.g. a glass of orange juice) to boost absorption
- Supplements only if advised — typically 100–200 mg elemental iron/day for adults
Energy often improves in 1–2 weeks; blood levels recover in about 4–8 weeks, and iron stores take 3–6 months to rebuild.
Sources & references
Symptoms overlap — testing matters
Most deficiency symptoms (fatigue, poor concentration, skin and hair changes) are shared across several nutrients and many unrelated conditions. A symptom on this page is a reason to investigate, not a diagnosis.
A GP can confirm or rule out a deficiency with a blood test and check for underlying causes such as absorption problems. Do not start high-dose supplements on suspicion alone — some nutrients are harmful in excess, and supplementing before testing can mask the underlying result.