Iron deficiency occurs when your body doesn’t have enough iron to make healthy red blood cells and haemoglobin, the protein that carries oxygen around the body. Iron deficiency anemia can manifest as fatigue, pale skin, and shortness of breath. This condition commonly arises from insufficient iron intake through diet, blood loss, impaired iron absorption, or increased physiological demands during growth, menstruation, or pregnancy. Management typically involves dietary adjustments to increase iron, iron supplementation, and treating any underlying medical conditions, all under professional medical supervision.

In this article, we’ll look at what iron does, how much you need, what happens when you don’t have enough, and the supplements that can help you stay healthy and full of energy.

What Is Iron Deficiency?

Iron deficiency happens when your body doesn’t have enough iron to make the red blood cells that carry oxygen around. It’s a common problem and can build up slowly over time, so you might not notice the signs straight away. Many people first realise something’s wrong when they struggle with low energy, pale skin, or feeling dizzy after normal activity.

“If you’re worried you might not be getting enough iron, even without a diagnosed deficiency, a good-quality iron supplement can help maintain healthy levels. Supporting your daily iron intake is one of the best ways to protect your energy and prevent anaemia before it develops.”— Neesha Desai, Pharmacist at Landys Chemist

What Is Iron Deficiency anemia?

Iron deficiency anaemia can result from prolonged iron deficiency, impacting energy levels and overall well-being. Early detection and treatment of the underlying cause can significantly improve daily life.

It’s fairly common and usually responds well to treatment once the cause is identified. Early management helps restore normal iron levels and improves overall wellbeing.

Signs and symptoms of Iron Deficiency

If you have any of the symptoms of iron deficiency anemia then you should consult your GP, regardless of if you suspect iron deficiency anemia or not as it could be any number of issues. They will be able to book you in for a simple blood test which will tell you if you are anemic. You should contact a GP especially if you are a menstruator, are pregnant or experience heavy periods.

Common Symptoms

• Persistent tiredness and weakness: A constant lack of energy not alleviated by rest.
• Shortness of breath: Difficulty breathing during routine activities.
• Pale skin: An unusually fair or dull complexion.
• Headaches or dizziness: Frequent head pain or light-headedness.
• Cold hands and feet: Poor circulation resulting from decreased oxygen supply.
• Heart palpitations: A fast or irregular heartbeat as your body works harder to move oxygen.

Less Common Symptoms

• Pica: Craving non-food items such as ice or paper.
• A sore or smooth tongue.
• Hair loss.
• Restless legs or difficulty concentrating.

Causes of Iron Deficiency

Iron deficiency can develop for a few key reasons, often related to diet, blood loss, or how well your body absorbs iron.

• Dietary deficiency: Not eating enough iron-rich foods, such as red meat, beans, or leafy greens, can lead to low levels over time. Vegans and vegetarians may be more at risk as plant-based iron is harder to absorb.
• Blood loss: Heavy periods, ulcers, or other causes of bleeding reduce iron stores in the body.
• Increased demand: Growth, pregnancy, or regular intense exercise can raise your iron needs.
• Absorption problems: Long-term inflammation (from autoimmune conditions or infections) can reduce how well the body uses or stores iron. This is sometimes called anaemia of chronic disease or anaemia of inflammation.
• Genetic causes: Iron absorption can be impacted by inherited conditions. For instance, specific TMPRSS6 gene variations can lead to an overproduction of hepcidin, which in turn reduces the body's ability to absorb iron.

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How Much Iron Do You Need Per Day?

Adults Need Between 8.7mg And 14.8mg Of Iron Per Day

Not everyone needs the same amount of vitamins or minerals, and iron is a good example of this. Your iron requirements can vary depending on whether you menstruate, are pregnant or breastfeeding, or how active you are. These differences make it important to tailor iron intake to your individual needs rather than assuming one amount suits everyone.

Disclaimer: These figures are only a guide. If you think you’re not getting enough, it’s worth talking to your GP or a nutritionist before adding supplements or making major diet changes.

Recommendations from the NHS say that a daily dose of iron should be:

• ‘8.7 mg for men over 18’

• This applies to non-menstruators too, such as women who have gone through menopause – which typically occurs between 45 and 55 years of age.

• ‘14.8 mg a day for women aged 19 to 50’

• This applies to menstruators of any gender, with the increased amount of iron a direct result of blood loss from periods

Are There Risks To Taking Too Much Iron?

Although a person may need up to 14.8 mg of iron per day, you should be cautious not to exceed 20 mg. The body does not have a natural way of getting rid of too much iron and so a build-up can cause haemochromatosis in severe cases and feelings of constipation or stomach pain on the lesser end of the scale.

How to Maintain Healthy Iron Levels

High In Iron Foods

A balanced diet provides the iron your body needs to stay healthy and energised. If you often feel tired or unwell, low iron could be one reason. Iron is found in many common foods, including:

• Red meat
• Liver
• Soya beans
• Green & brown lentils (once cooked)
• Tofu
• Eggs
• Sesame seeds
• Spinach, cabbage and other dark leafy greens.

Getting Enough Iron on a Vegan or Vegetarian Diet

Concerns have at times been raised that vegans and vegetarians might suffer from an iron deficiency, especially when switching from a meat diet, but as you can see from the above list, there are plenty of foods to ensure a healthy vegan diet. If you are following a vegan or vegetarian diet then it is a good idea to keep track of iron rich foods to make sure you are getting enough - especially as our bodies find it harder to absorb iron from plant based foods.

Best Iron Supplements 2025

If you’re worried you might not be getting enough iron, even without a diagnosed deficiency, a daily iron supplement can help maintain healthy levels. Keeping your iron intake consistent supports energy, prevents low iron from developing, and helps you stay well over the long term.

Landys recommends the following iron supplements: 

• Wild Nutrition Food-Grown Iron Plus Vegicaps 30 –  Made using a food-grown process, this gentle formula is easily absorbed and kind to the stomach.
• Viridian 100% Organic Liquid Iron 200ml – A certified organic liquid ideal for those who prefer not to take capsules, easy to mix into smoothies or juice.
• Solgar Gentle Iron 20mg Vegicaps 180 – A trusted, non-constipating formula from Solgar, offering effective support without digestive discomfort.
• Cytoplan Iron Wholefood 10mg Elemental Capsules 60 –  Provides natural iron in a wholefood base, free from artificial additives and suitable for sensitive systems.

You can also explore the full range of Iron supplements available at Landys Chemist here.

Summary

Iron deficiency occurs when the body doesn’t have enough iron to make healthy red blood cells, leading to tiredness, weakness, and pale skin. While low iron is often caused by blood loss, poor diet, or absorption problems, some people can naturally have lower iron levels due to genetics or body type. Eating iron-rich foods and identifying underlying causes, such as heavy periods or genetic factors, is key to restoring balance. For those who struggle to maintain healthy levels through diet alone, iron supplements can be helpful under professional guidance.

This article was medically reviewed by Girish Desai, Chief Pharmacist at Landys Chemist since 1982 (GPhC Reg. No. 2019217). Written and compiled by Wiktoria Suder, Digital Marketing Coordinator at Landys Chemist. Disclaimer: This content is grounded in research and expert pharmacy and nutrition knowledge to ensure accuracy and relevance. All studies referenced in this article are human clinical studies to ensure validity and reliability of the information provided.

Sources

1. Iron deficiency anaemia - NHS 
2. Iron metabolism in the anemia of chronic disease - PubMed 
3. The effect of vegetarian diets on iron status in adults: A systematic review and meta-analysis - PubMed 
4. The relationship between heavy menstrual bleeding, iron deficiency, and iron deficiency anemia - ScienceDirect 
5. Mutations in TMPRSS6 cause iron-refractory iron deficiency anemia (IRIDA) - PMC 
6. Haemochromatosis - British Liver Trust 
7. Vitamins and minerals - Iron - NHS 
8. Iron in the Vegan Diet -- The Vegetarian Resource Group