Women's Health & Iron

The primer

Iron deficiency is one of the most common nutritional gaps globally, and pre-menopausal women are the highest-risk group because of monthly losses. Symptoms of low iron include fatigue, brittle nails, hair shedding, cold hands and feet, and reduced exercise capacity. But do not supplement iron blindly — get a blood test (ferritin plus a full iron panel) before starting, because too much iron is harmful and men and post-menopausal women rarely need it. When you do need iron, the form is decisive: iron bisglycinate (ferrous bisglycinate) is a chelated form that is well absorbed with dramatically less constipation and nausea than ferrous sulphate — the classic 'iron pills that make you feel awful'. Take iron on an empty stomach with vitamin C for best absorption, and away from calcium, tea and coffee (which block absorption). Most iron supplements should be reassessed after 2–3 months of use with a repeat blood test. If your iron is fine but you still feel tired, look at sleep, thyroid, B12 and vitamin D before adding more supplements.