Nearly one in every three women you’ll talk to today is iron deficient—and they don’t even know it. Iron deficiency is underdiagnosed and undertreated.

If you’re like most busy women balancing career, family, and maybe squeezing in a workout when you can, you might have felt that all-too-familiar drag of exhaustion, brain fog, or just a general sense of blah.

What if your iron levels were to blame?

Why Iron Deficiency Should Be on Your Radar for Energy and Health

Between juggling conference calls, school pickups, and trying to maintain some semblance of a social life, the last thing you’re probably thinking about is whether you’re getting enough iron.

Iron isn’t just another nutrient on a long list. It’s your body’s secret weapon.

Iron is ubiquitous in the human body: 2% of the human genome encodes for iron-related proteins, which is a lot.

Nearly every enzyme in the body is iron dependent.

It’s found in nearly every one of our body tissues, every muscle.

It fuels your energy, sharpens your focus, and even helps you fend off those pesky colds that seem to hit at the worst times.

As women, our bodies have unique demands that make iron especially important. Whether you’re navigating the ups and downs of your menstrual cycle, growing a tiny human, or embracing life post-menopause, your iron needs are constantly changing.

And let’s not forget, iron deficiency can sneak up on you, leaving you wondering why you’re feeling so wiped out all the time.

How Monitoring My Iron Levels Boosted My Energy and Focus

A while back, I found myself in a situation that many of you might recognize. I’d recently returned to a (new) full-time job after becoming a new mom for the second time, caring for my toddler and newborn, and trying to keep up with all the life responsibilities.

No matter how I tried to also take care of myself, I just couldn’t shake the overwhelming fatigue. I’d wake up tired, drag myself through the day, and collapse into bed at night, only to start the cycle all over again.

I realized that amidst the constant mild chaos, I’d neglected to take care of my body’s iron. I’ve known since I was 18 years old that I’m prone to being iron deficient.

Once I began taking supplements, it was like a fog lifted. My energy returned, my focus sharpened, and I started feeling like myself again.

I started talking to my friends and colleagues about my experience. I realized that this isn’t just my story, it’s the story of so many women who are juggling a million things and feeling like they’re not quite hitting their stride.

Could low iron levels be the culprit?

If it is, I have great news. It’s something you can fix.

The Vital Role of Iron in Energy, Focus, and Overall Health

So, what does iron actually do? Here’s the quick rundown:

• Oxygen Transport: Iron helps create hemoglobin, the protein that carries oxygen in your blood. More oxygen means more energy for your muscles and brain. Less iron? Less oxygen. That’s when you start feeling drained.

• Energy Production: Iron is essential for turning food into fuel. If you’re low on iron, your body struggles to convert what you eat into the energy you need. No wonder you’re feeling wiped out!

• Cognitive Function: Iron isn’t just about your body, it’s about your brain too. It helps you stay sharp, focused, and on top of your game. Low iron? You might find yourself in a fog, struggling to concentrate.

• Immune Support: Want to stay healthy, even when the kids bring home every germ from school? Your immune system needs iron to fight off infections and keep you feeling your best.

As women, our iron needs are unique. We lose iron every month, and during pregnancy, our bodies need even more.

It’s no wonder so many of us are running low, even when we’re doing everything right.

Iron helps you feel strong and focused.

If you’ve been feeling more tired than usual, struggling to concentrate, or just not feeling like yourself, it might be time to check in on your iron levels.

Here’s what you can do:

1. Get Your Levels Checked: Start by talking to your healthcare provider. Ask about testing your iron levels, especially if you’ve been dealing with symptoms like fatigue, heavy periods, or brain fog. If your results appear normal, but symptoms persist, ask about testing your ferritin and hepcidin levels. These tests can help identify iron deficiency, iron overload, or dysregulation in iron homeostasis.

2. Listen to Your Body: Trust yourself. If you’re feeling off, don’t brush it aside. Our bodies have a way of telling us when something’s not right, and it’s up to us to pay attention. Take small, consistent steps to prioritize your health, and don’t be afraid to ask for help when you need it.

3. Start Your Morning with an Iron-Friendly Breakfast:
   Include iron-rich foods like oatmeal topped with pumpkin seeds and a side of orange slices. The vitamin C in oranges helps your body absorb more iron.

4. Enjoy Your Coffee at Least One Hour After Eating:
   Coffee can inhibit iron absorption. Waiting at least an hour after eating allows your body to absorb more iron from the meal—without giving up your favorite coffee ritual.

5. Incorporate Iron-Boosting Snacks:
   Keep snacks like roasted chickpeas, trail mix with dried apricots, or dark chocolate (in moderation) handy for a convenient energy and iron boost.

We’re all juggling a lot, and it’s easy to let our own health slide to the bottom of the list.

But by making these small, manageable changes, you can start to feel better, stronger, and more like yourself again.

I’m working on this too. I’m figuring out what works, what doesn’t, and how to optimize my precious energy amidst life’s constant mild chaos.

I’m leaning on the research to guide me. Thanks for letting me share it with you.

🤔 If you’ve ever wondered why you’re constantly tired despite doing everything right, you’re not alone. Understanding the role of iron in your body is the first step toward reclaiming your energy, but awareness is just the beginning.

🩸 In the next issue, I’ll explore the most effective ways to naturally boost your iron levels through your diet.

1  In the United States, the reliance on hemoglobin levels for screening iron deficiency is problematic, as it misses more than 70% of cases among pregnant women and children. Routine screening for iron deficiency anemia misses over 80% of iron deficiency cases. This highlights the inadequacy of current screening methods and the need for updated guidelines that reflect recent evidence.