Iron doesn’t get the same attention as vitamins and other minerals, but it plays a crucial role in keeping our bodies healthy and functional. It helps carry oxygen in your blood, supports haemoglobin levels, keeps your brain sharp, and boosts immunity. For women, iron plays an especially important role in staying healthy and energetic. Why? Because women tend to lose iron every month during their menstruation period, and for those who are pregnant, their body needs even more iron to support their growing baby.

However, many women don’t get enough iron, and those who follow a vegetarian or vegan diet may find it harder to get enough iron through food alone. This may lead to constant tiredness, weakness, mood swings, anaemia, or other serious issues.

That’s why learning about daily iron requirements for women and foods high in iron for women that they can include in their daily diets becomes so important. In this blog, we’ll talk about why iron matters so much for women, the best iron-rich foods for women, how to spot a deficiency, and when you might need an extra boost from iron supplements or syrups. Let’s get started!

Why is Iron so Important for Women?

Iron helps make haemoglobin, the part of your red blood cells that carries oxygen to your body. Without enough iron, your body can’t make enough healthy red blood cells, and that means your muscles, brain, and organs don’t get the oxygen they need to work properly. This can leave you feeling drained, weak, or light-headed, even if you are sleeping well, eating healthily and have a well-balanced routine. For many women, these symptoms are brushed off as “normal tiredness”, but they could be signs of low iron.

As mentioned earlier, women already lose iron every month during their periods, and if the flow is heavier, that means losing more iron. During pregnancy, women’s daily iron requirement increases as extra iron is needed to support the baby’s growth and help form the placenta. In fact, the iron required for pregnancy almost doubles in comparison.

So, whether you are a teenager who has just started her period, a busy working woman, or expecting a baby, getting the required iron is key to staying healthy and energised.

How Much Iron Do Women Need?

The amount of iron you need depends on your age and stage of life. Here’s a simple breakdown of the daily iron requirements for women:

  • Teen girls (13–18 years) need about 15 mg of iron daily because they are in their starting phase of menstruation and the body is still growing, so iron needs are quite high.
  • Adult women (19–50 years) need around 18 mg every day because of regular menstrual cycles that lead to significant iron loss each month.
  • Postmenopausal women (51+ years) need about 8 mg, since they no longer lose iron through periods.
  • Pregnant women need about 27 mg per day. The iron required in pregnancy is much higher since the body is working hard to support both the mother and the baby.
  • Breastfeeding women need slightly less, around 9–10 mg daily, depending on age, because their bodies naturally absorb iron more efficiently after childbirth and they are not losing iron through menstruation during this time.

It is not always easy to get this much iron from food alone, especially if you are a vegetarian or have a restricted diet. That’s why knowing your body’s needs and eating the right foods (or taking supplements, if needed) is important.

What are the Common Signs of Iron-Deficiency in Women?

Iron deficiency often creeps in quietly. If you often feel tired for no reason or find it hard to concentrate, it might be more than just a lack of sleep, because over time, low iron can really take a toll on your body.

Here are some common signs of low iron:

  • Constant fatigue and weakness
  • Pale or dull-looking skin
  • Frequent headaches or dizziness
  • Hair fall or thinning
  • Brittle nails
  • Shortness of breath while doing everyday tasks
  • Cold hands and feet
  • Trouble concentrating or staying focused

If you’re experiencing several of these symptoms, it is advisable to get your iron levels tested. It takes a simple blood test to determine your iron levels. So, do not rely on guesswork or try to self-diagnose. Always consult your doctor and get your iron level test done before starting any iron supplements. Moreover, if you are planning to conceive, are pregnant or have heavy period flow, getting tested regularly is more critical.

How to Naturally Increase Iron? Top Iron-Rich Foods for Women?

If you want to boost your iron levels naturally, it is possible through a balanced diet including iron-rich foods for females.

There are two main types of iron that you can get in varied foods:
Heme iron – This type of iron is easier for your body to absorb and is primarily found in animal-based foods like meat, poultry, and fish.
Non-heme iron – Mostly found in plant-based foods like lentils, beans, and leafy greens, can also boost iron levels, but gets absorbed a bit slower in comparison to heme iron.

Here we share common foods high in iron for women in both animal- as well as plant-based diets, so that you can easily choose as per your diet preference and incorporate them in your daily diet.

Animal-based sources (heme iron):

  • Chicken and turkey
  • Lean red meats like beef or lamb
  • Organ meats like liver and giblets 
  • Fish like tuna, sardines, and salmon
  • Eggs

Plant-based sources (non-heme iron):

  • Spinach, kale, and other leafy greens
  • Lentils, chickpeas, and kidney beans
  • Tofu and soy products
  • Seeds like pumpkin, sunflower and sesame seeds 
  • Whole grains like quinoa and fortified cereals
  • Dried fruits like raisins, apricots, and prunes

If you’re following a vegetarian or mostly plant-based diet, pair your iron-rich meals with foods that contain vitamin C (like oranges, tomatoes, or bell peppers) as it helps your body absorb iron better.

However, it is still a good idea to get your iron levels checked regularly, and if your doctor says that iron-rich foods aren’t enough to fulfil your iron needs, they may prescribe iron supplements or syrups to ensure that you maintain optimum iron levels.

Iron Supplements for Women — Are They Necessary?

Sometimes, even if you’re eating healthily and including iron-rich foods in your diet, it might still not be enough to fulfil your daily iron requirement. This may especially happen if you have heavy periods, are pregnant, or are recovering from an illness.

That’s when your doctor might recommend iron supplements or syrups to help your body get the required iron.

There are many options out there, but the best iron supplements for women may vary for people, as it depends on your body and how well you can tolerate them. In some cases, people may experience constipation or an upset stomach with tablets, so doctors may either change the dosage or suggest a syrup instead.

Nowadays, iron supplements may be available in different forms like iron tablets, capsules, syrups and even as gummies and may come with added nutrients like folic acid, B12, etc., to address the specific needs of women.

If you’re searching for the best iron supplement for women or the best iron syrup for females, look for ones that are gentle on the stomach and have the right dose as recommended by your doctor. In fact, you can also opt for herbal forms of iron supplements like IRON-Power by Herbved, which is a scientifically formulated, 100% natural and vegetarian iron supplement for women. You can buy it here. 

However, it is advisable to take iron supplements only after consulting your doctor. And, please remember that even if you are taking iron supplements, you should combine them with a balanced and iron-rich diet.

Last but not Least

Ensuring that your iron levels hit the daily requirement goals is essential to maintain good health in the long run. And, it doesn’t require too much effort — just a few small, mindful choices like eating right, watching out for any signs from the body, getting yourself tested regularly, and consulting your doctor on whether to take iron supplements. In short, optimising your iron levels can help improve your energy, focus, and mood, keeping you feeling fitter, happier, and healthier.

Frequently Asked Questions

Q. Why do women need more iron than men?

Ans. Women need more iron than men as they may lose it more due to menstruation, pregnancy, or differences in absorption capacity. Every month, women lose significant iron due to periods, and during pregnancy, more iron is needed to support the baby’s growth.

Q. What are the symptoms of low iron in women?

Ans. Low iron levels can show up in different ways, like constant fatigue and weakness even after proper rest and sleep. Paleness of the skin, shortness of breath after everyday tasks, frequent headaches, dizziness, or inability to focus may also be signs that you have an iron deficiency. Some other signs include brittle nails, hair loss, cold hands and feet, and even mood changes. Because these symptoms can also look like other health issues, it is highly recommended to get a blood test done regularly to check your iron levels and determine whether you have an iron deficiency.

Q. How can I raise my iron levels quickly?

Ans. Including iron-rich foods in your diet, like red meat, chicken, fish, spinach, lentils, and fortified cereals, can help improve your iron levels. Pairing these foods with Vitamin C-rich fruits or vegetables helps your body absorb more iron. However, if your blood tests show low iron levels, your doctor might also prescribe iron supplements or syrups to elevate your iron levels quickly.

Q. Can low iron cause infertility?

Ans. Yes, low iron levels may make it harder for women to get pregnant. Iron helps carry oxygen in your blood, and without enough of it, your body may struggle to support normal ovulation or a healthy reproductive system. In more severe cases, iron deficiency anaemia can disrupt menstrual cycles or cause them to stop altogether, which may lower your chances of conceiving. This is why, before trying to conceive, checking your iron levels is highly recommended. But the good news is — optimising your iron levels with a balanced diet and supplements (if prescribed by the doctor) can improve your chances of getting pregnant.

Q. Are there side effects to iron supplements?

Ans. Some people experience stomach upset, constipation, or nausea when taking iron pills. Taking them with food rich in Vitamin C or switching to a different form, like a syrup or gummy, and changing the dosage (after consulting your healthcare provider) can help. However, if side effects persist, it is better to consult your doctor for alternatives.

Q. What makes it harder for my body to absorb iron?

Ans. Drinks like tea and coffee, as well as dairy products, are believed to inhibit iron absorption. So, if you have low iron and you are taking iron supplements, avoid these foods or wait a couple of hours before or after eating these foods.

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