Why iron deficiency is so common in women (and what to do about it)
You know that bone-deep tiredness where even three coffees don’t cut it? For many women, it’s probably not “being busy” or “getting older”. It could be iron deficiency. This sneaky mineral shortfall is one of the most common nutrient gaps worldwide, and women are its favourite target. In Australia, over 20% of women are believed to have depleted iron stores, in contrast affecting approximately 3.5% of men.
The tricky part? Low iron often hides in plain sight without us even being aware that it’s there. Fatigue, brain fog, restless legs, even hair loss can be symptoms, and they creep in gradually and often get written off as being caused by stress or hormone changes.
Why women and iron don’t always get along
Blame biology.
Each month, women’s menstrual periods reduce iron stores. Add in heavy cycles, pregnancy, or those following a vegetarian or vegan diet, and it’s no wonder many women struggle to meet their daily iron needs.
Iron is the powerhouse behind haemoglobin (carrying oxygen around the body), myoglobin (delivering oxygen to muscles), and enzymes that fuel energy production. Nearly two-thirds of our body’s iron is tied up in haemoglobin, while most of the rest is stored in ferritin, a sort of “iron pantry” in the liver and tissues.
To achieve iron balance women aged between 19-50 are recommended to consume 18mg of elemental iron per day. During pregnancy, that jumps to 27mg per day, while after menopause it drops to only 8mg.
Here’s the challenge, not all dietary iron is equal. Haem iron (from red meat, poultry and fish) is well absorbed, but non-haem iron (from plants like grains and legumes), less so. Vitamin C can boost non-haem absorption but tea, coffee, calcium, and even some plant compounds can block that from happening. Confused yet? All that is to say that even with a healthy diet, many women can fall short on their daily iron needs. Dr Libby, a nutritional biochemist known for her women’s health work, suggests you’d need to eat about half a kilo of beef or five cups of lentils a day to reliably meet your iron needs. No wonder deficiency is so common.
How to spot the signs
The “low iron look” isn’t always obvious, in fact many people have no symptoms at all until their levels drop quite low. And when signs do appear, they often creep in gradually.
- Feeling flat, weak, or foggy no matter how much you sleep
- Shortness of breath or a racing heart with mild activity
- Pale skin, brittle nails, or unusual hair loss
- Anxiety, poor sleep, or restless legs
None scream “iron deficiency” in isolation, but together they paint a picture worth investigating further.
Don’t guess. Test.
Because iron is tightly conserved by the body, it’s easy to tip out of balance in the other direction too. More iron isn’t better because too much can interfere with other nutrients or even cause organ damage over time.
Testing is key. As is being under the care of a health care provider. Your doctor can order ferritin and haemoglobin checks, or, if you wish, you can start with an at-home option like Chemists’ Own ProCheck Ferritin Rapid Test, a simple finger-prick that screens your iron stores. If your result suggests a deficiency, one of our knowledgeable WholeLife pharmacists can guide you on the next steps, help you make a plan with your GP and discuss whether a supplement, and which one, may be right for you.
When supplements are needed
Your baseline ‘go-to’ should always be iron-rich foods like lean red meat, poultry, fish, legumes, spinach, and fortified cereals. Pair them with vitamin C in citrus fruits (hello, lemon on your greens!) to boost absorption and keep tea or coffee away from mealtimes to avoid blocking iron uptake.
Once deficiency is confirmed, food alone usually isn’t enough, that’s when supplements step in. Broadly, there are two categories:
- Maintenance support: lower-dose products (like multivitamins or Ferro Lipo-Sachets) are designed for people who aren’t deficient, but whose diets may not consistently meet daily iron needs. These gentle top-ups can help maintain healthy levels.
- Therapeutic treatment: for diagnosed deficiency or iron-deficiency anaemia, higher doses are required. Ferro-grad® is a trusted option, with a slow-release formulation containing 105 mg of elemental iron. Ferro-grad C® also combines iron with vitamin C to improve absorption. These should only be taken when advised by your doctor to do so.
Always check in with your GP or a WholeLife pharmacist before starting new supplements or medications. Higher-dose iron products are intended for people with confirmed deficiency, and your healthcare professional can help determine the safest and most effective option for you.
The Bottom Line
Iron deficiency is common, but it doesn’t have to hold you back. With the right testing, smart food choices, and targeted supplements, most women can get their iron, and their energy, back on track. Get your iron right, and you may rediscover energy and clarity that even your strongest latte can’t match.
References
- Zhang, GD., Johnstone D., Leahy M., Olynyk JK. Updating the diagnosis and management of iron deficiency in the era of routine ferritin testing of blood donors by Australian Red Cross Lifeblood. The Medical Journal Of Australia. 2024 Sep; 221(7):360-364. doi: https://doi.org/10.5694/mja2.52429
- Weaver, L. How much iron do you actually need? Dr Libby talks iron deficiency. (n.d.) L & L. https://ourwayoflife.co.nz/much-iron-actually-need-dr-libby-talks-iron-deficiency
- Therapeutic Guidelines. (2024) Iron Deficiency. Therapeutic Guidelines. Retrieved September 9, 2025, from https://app.tg.org.au/
- National Health and Medical Research Council & Australian Government Department of Health. (n.d.). Nutrient reference values – Iron. Eat for Health. Retrieved September 4, 2025, from https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/iron
