Low Iron? Here’s What You Need to Know

Laura Frank
Jul 4
3 min read

Iron deficiency is incredibly common, affecting an estimated 1 in 4 people worldwide. It’s also one of the most overlooked causes of fatigue and low energy.

Iron plays a vital role in the body, especially in helping to transport oxygen. So when your iron levels are low, you’re likely to feel it, tired, foggy, flat, or even breathless.

Let’s unpack what iron does, who’s most at risk of deficiency, and what you can do to get your levels back on track.

Why Is Iron So Important?

Iron is essential for making haemoglobin, a protein in red blood cells that carries oxygen from your lungs to the rest of your body. When your iron is low, your cells and muscles aren’t getting the oxygen they need to function properly. Over time, this can lead to a weakened immune system, reduced exercise tolerance, and chronic fatigue.

Iron also supports energy production, muscle function, and several metabolic processes, making it especially important if you lead an active lifestyle.

Signs You Might Be Low in Iron

The only way to confirm iron deficiency is through a blood test, but here are some common symptoms that may indicate it’s time to check your levels:

Ongoing fatigue, even after a full night’s sleep
Shortness of breath or reduced endurance
Frequent headaches or trouble concentrating
Feeling cold when others are comfortable
Low mood, irritability or brain fog
More frequent colds or infections

Who’s Most at Risk of Iron Deficiency?

Some people are more likely to become iron deficient, including:

Women with heavy periods
People with chronic inflammation or autoimmune conditions such as Inflammatory Bowel Disease or Coeliac Disease can impair iron absorption in the bowel
Pregnant women as iron needs increase significantly during pregnancy to support a growing baby
Those following plant-based diets, as iron from plant sources is less easily absorbed and often consumed in smaller amounts.

Haem vs Non-Haem Iron: What’s the Difference?

There are two types of iron found in food: haem iron and non-haem iron.

Haem iron is found in animal-based foods and is the most efficiently absorbed form of iron.Including these foods regularly can make a big difference in improving iron levels, especially for those at risk of deficiency.

Rich sources of haem iron include:

Red meat (beef, lamb, kangaroo)
Poultry (chicken, turkey)
Fish and seafood (sardines, salmon)
Offal (liver, kidney)

Because the body absorbs haem iron more readily, these foods can be particularly helpful in preventing or correcting iron deficiency.

Non-haem iron is found in plant-based foods and iron-fortified products. While it’s less efficiently absorbed than haem iron, it still plays an important role in meeting your daily needs—especially when paired with absorption-boosting strategies.

Good sources of non-haem iron include:

Legumes (lentils, chickpeas, beans)
Dark leafy greens (spinach, silverbeet, bok choy)
Nuts and seeds (cashews, pumpkin seeds, chia seeds)
Dried fruit (apricots, dates)
Iron-fortified cereals and breads
Herbs like parsley and coriander

To increase absorption of non-haem iron, pair these foods with vitamin C-rich options like citrus, tomatoes, capsicum, berries, kiwi fruit, or broccoli.

Also be mindful of iron inhibitors, such as calcium (from dairy or supplements) and polyphenols (found in tea and coffee). Try to allow at least 30 minutes between these and your iron-rich meals for the best absorption.

Need Support Getting Your Iron Back on Track?

Iron deficiency can be frustrating, but it’s absolutely manageable with the right nutrition support.

Whether you’re navigating fatigue, managing a condition like coeliac disease or IBD, or just want to feel more energised day to day, we’re here to help.

Our team of experienced dietitians can help you:

Identify potential causes of low iron
Build an iron friendly meal strategy that fits your lifestyle
Navigate supplements if needed
Maintain healthy levels over time

💬 Want tailored support? Send us an enquiry to connect with one of our dietitians and find out how we can help.