Last updated: October 2026
The main symptoms of iron deficiency are tiredness and lack of energy, shortness of breath, heart palpitations, paler skin and headaches, according to the NHS. Less common signs include hair loss, a sore tongue, restless legs and craving ice. Heavy periods and pregnancy are common causes in women. A GP blood test confirms it.
Below: the full list of symptoms, why women are more at risk, how it’s diagnosed and treated, iron-rich foods, and how much iron you need.
Iron deficiency symptoms
| Common symptoms | Less common symptoms |
|---|---|
| Tiredness and lack of energy | Ringing or buzzing in the ears (tinnitus) |
| Shortness of breath | Food tasting strange, a sore tongue |
| Noticeable heartbeats (palpitations) | Hair loss, itchiness |
| Paler than usual skin | Craving non-food items such as ice or paper (pica) |
| Headaches | Spoon-shaped nails, sores at the corners of the mouth, difficulty swallowing |
| Restless legs. See restless legs |
Source: NHS. Iron deficiency anaemia is the most common type of anaemia. See why am I always tired?
Iron deficiency in women
Women aged 19 to 49 need nearly twice as much iron as men (14.8mg versus 8.7mg a day) because of blood lost through periods. The NHS notes that women with heavy periods are at higher risk and may need iron supplements. Pregnancy also increases iron needs. In a BMJ trial of 144 women with unexplained tiredness but no anaemia, iron tablets reduced fatigue more than placebo, mainly in those with low iron stores. If you’re always tired, ask your GP about a ferritin test. See best supplements for energy.
Diagnosis and treatment
- Your GP will usually arrange a full blood count, and may check your iron stores (ferritin).
- If the cause isn’t clear, they may check for blood loss, for example with a stool test, or refer you.
- Treatment is usually iron tablets for about 6 months, plus treating the cause, such as heavy periods.
- Iron tablets can cause constipation, nausea and stomach pain. The NHS says drinking orange juice with them may help absorption.
Iron-rich foods
The NHS lists these good sources: red meat, beans (such as kidney beans, edamame and chickpeas), nuts, dried fruit such as apricots, fortified breakfast cereals and soy bean flour. Liver is also rich in iron but should be avoided in pregnancy. Iron contributes to the reduction of tiredness and fatigue.
- Pair plant iron with vitamin C, such as peppers, citrus or berries, to help absorption.
- Have tea and coffee between meals rather than with them, as they can reduce iron absorption.
Many iron-rich foods are also high in magnesium. See foods high in magnesium and vitamin B12 deficiency.
How much iron do you need?
| Who | Iron per day (NHS) |
|---|---|
| Men aged 19 and over | 8.7mg |
| Women aged 19 to 49 | 14.8mg |
| Women aged 50 and over | 8.7mg (more if periods continue) |
The NHS says 17mg or less a day of iron supplements is unlikely to cause harm, unless your GP advises a higher dose. Very high doses can be fatal, especially to children, so keep iron tablets out of their reach.
FAQs
What are the first signs of iron deficiency?
Tiredness and lack of energy, often with shortness of breath, palpitations, pale skin or headaches.
Can low iron cause hair loss?
Yes. The NHS lists hair loss as a less common symptom of iron deficiency anaemia.
Why do women get iron deficiency more often?
Periods, especially heavy ones, and pregnancy increase iron needs. Women aged 19 to 49 need 14.8mg a day versus 8.7mg for men.
Should I take iron tablets if I’m tired?
Only if a blood test shows you’re low. Too much iron is harmful, so see your GP first.
How long does it take to recover from iron deficiency?
Iron tablets are usually taken for about 6 months to rebuild your stores, and you may feel better within weeks.
Sources
- NHS. Iron deficiency anaemia.
- NHS. Iron.
- Verdon F et al (2003). Iron supplementation for unexplained fatigue in non-anaemic women: double blind randomised placebo controlled trial. BMJ.
This guide is general information, not medical advice.
