Iron Deficiency in Women: Signs, Causes, and What to Eat
Iron deficiency is common in women of reproductive age. Learn the signs, causes, daily iron needs, best iron-rich foods, and when to see a doctor.
Key takeaways
- Women 19 to 50 need 18 mg of iron per day, and needs rise to 27 mg during pregnancy.
- Heavy periods, pregnancy, and diets low in iron are common causes of iron deficiency in women.
- Fatigue, weakness, pale skin, shortness of breath, and brittle nails can be signs of iron-deficiency anemia.
- Don't start iron supplements without testing; too much iron can be harmful.
If you feel tired all the time, it's easy to blame busy schedules or poor sleep. But for many women, low iron could be part of the problem. Iron deficiency is one of the most common nutritional deficiencies in the U.S., and women of reproductive age are at particularly high risk.
Why iron matters
Iron is a mineral your body uses to make hemoglobin, a protein in red blood cells that carries oxygen from your lungs to the rest of your body. Without enough iron, your body can't make enough healthy red blood cells.
Iron deficiency develops in stages: first your iron stores drop, then, if not corrected, you develop iron-deficiency anemia, where your red blood cells can't carry enough oxygen.
How much iron do women need?
| Group | Recommended daily iron |
|---|---|
| Women 19–50 | 18 mg |
| Pregnant women | 27 mg |
| Breastfeeding women 19–50 | 9 mg |
| Women 51+ | 8 mg |
Vegetarians and vegans may need up to 1.8 times more iron, because iron from plant foods is absorbed less efficiently.
Common causes in women
- Heavy menstrual periods, one of the most common causes
- Pregnancy, which increases blood volume and iron needs
- Diets low in iron, including some vegetarian and vegan diets without careful planning
- Frequent blood donation
- Conditions that affect absorption, such as celiac disease, inflammatory bowel disease, or weight-loss surgery
- Blood loss from the digestive tract, such as from ulcers or, in older adults, colon polyps or cancer
Signs and symptoms
Mild iron deficiency may cause no symptoms. As it worsens, you might notice:
- Fatigue and weakness
- Pale skin, gums, or inner eyelids
- Shortness of breath or a fast heartbeat with activity
- Dizziness or headaches
- Cold hands and feet
- Brittle nails or hair loss
- Cravings for non-food items like ice, clay, or starch (called pica)
- Restless legs at night
- Trouble concentrating
Iron-rich foods
There are two types of dietary iron:
Heme iron (from animal foods) is absorbed more easily:
- Lean beef and lamb
- Oysters, clams, and mussels
- Chicken and turkey (especially dark meat)
- Canned sardines and tuna
Non-heme iron (from plant foods and fortified foods):
- Iron-fortified breakfast cereals (some contain 100% of the Daily Value)
- Beans, lentils, and chickpeas
- Tofu
- Spinach and other dark leafy greens
- Pumpkin seeds
- Dried apricots and raisins
- Enriched bread, rice, and pasta
Tips to absorb more iron
- Pair plant-based iron with vitamin C. For example, add strawberries to fortified cereal, squeeze lemon on spinach, or have bell peppers with beans.
- Combine heme and non-heme sources. A little meat or fish with beans increases absorption from both.
- Time your coffee and tea. Drinking them with meals can reduce iron absorption. Try having them between meals instead.
- Separate calcium-rich foods or supplements from iron-rich meals when possible, since calcium can reduce iron absorption.
- Cook in cast iron, which can add small amounts of iron to food.
A sample iron-boosting breakfast: iron-fortified cereal with sliced strawberries and a glass of orange juice.
Testing and treatment
If you have symptoms or risk factors, your doctor can check your iron with simple blood tests, such as a complete blood count (CBC) and ferritin (a measure of iron stores).
If you're iron deficient, your provider may recommend an iron supplement and will look for the underlying cause. Tips for taking iron supplements:
- Take them as directed; your doctor may suggest every-other-day dosing, which some research suggests can improve absorption and reduce side effects
- Side effects can include constipation, nausea, and dark stools
- It can take several months to rebuild iron stores
Don't take iron supplements without talking to your doctor. Too much iron can be harmful, and some people have conditions, like hemochromatosis, that cause iron overload. Keep iron supplements away from children; accidental iron overdose is dangerous for young kids.
When to see a doctor
See your health care provider if you have ongoing fatigue, shortness of breath, very heavy periods (soaking through a pad or tampon every hour or passing large clots), or any symptoms of anemia. Postmenopausal women with iron deficiency should be evaluated for possible sources of blood loss.
The bottom line
Iron deficiency is common in women, but it's easy to detect and treat. Eat a variety of iron-rich foods, pair them with vitamin C, and talk with your doctor if you have symptoms. Getting your iron levels back on track can make a big difference in your energy and well-being.
Last reviewed and updated: July 9, 2026
This article is for general information only. It isn't medical advice and can't replace a visit with your doctor, pharmacist, or other licensed health professional who knows your history. Read our full medical disclaimer.
