Struggling with Low Iron? Here’s What You Need to Know

If you’re constantly exhausted, struggling with brain fog, or feeling short of breath just walking up the stairs, your iron levels might be to blame. Iron deficiency is one of the most common nutrient deficiencies in women, and simply taking an iron supplement isn’t always the answer.

Why Is Iron So Important?

Iron is essential for producing hemoglobin, a protein in your red blood cells that carries oxygen throughout your body. Without enough iron, your cells don’t get the oxygen they need to function properly, leading to fatigue, weakness, dizziness, and even shortness of breath.

But iron doesn’t just help with energy. It also plays a role in:

• Brain function – Supporting focus, memory, and mental clarity.

• Immune health – Helping your body fight off infections.

• Hormonal balance – Low iron can contribute to irregular cycles and heavy periods.

• Muscle function – Preventing weakness and improving endurance.

Why Are Women at Higher Risk of Iron Deficiency?

Women are far more likely to experience low iron than men, and it’s not just because of diet. The biggest reasons include:

• Menstrual Blood Loss – If you have heavy periods, you lose more iron than you can replace.

• Pregnancy & Postpartum – Growing a baby significantly increases iron demand, and birth can lead to blood loss.

• Gut Issues – Conditions like IBS, coeliac disease, or low stomach acid can reduce iron absorption.

• Chronic Inflammation – Inflammation blocks your body's ability to absorb and use iron properly.

• Dietary Intake – Many women don’t eat enough iron-rich foods, especially if they follow a plant-based diet.

• Over training - Overdoing it on the exercise can use up a lot of your iron stores.

Why Ferrograd C Isn’t the Best Choice (and What to Use Instead)

Many doctors recommend Ferrograd C, but it’s not the best option for most women. Here’s why:

• Poor Absorption – Ferrograd C contains ferrous sulfate, which is not well absorbed by the body.

• Harsh on the Gut – It often causes constipation, nausea, bloating, and stomach pain.

• Inefficient Due to Hepcidin Regulation – Your body regulates iron absorption using a hormone called hepcidin. When hepcidin levels are high (which happens in response to inflammation, stress, or even taking high doses of iron at once), your body actually blocks iron absorption. Ferrograd C contains a high dose of ferrous sulfate, which can trigger this response, making it harder for your body to absorb hence, the black stools and constipation (this is the excess iron trying to leave your body).

The Better Alternative: Iron Bisglycinate

If you need a supplement, iron bisglycinate is a much better choice because:

✔ It’s more bioavailable, meaning your body absorbs and uses it better.
✔ It’s gentle on the stomach, reducing the risk of constipation or nausea.

✔ You only need a small dosage of it to be effective, reducing the risk of triggering hepcidin.
✔ It doesn’t cause oxidative stress or gut irritation like other forms of iron.

Why Supplementation Alone Isn’t Enough

While supplements can help, they won’t fix the root cause of your iron deficiency. If your iron keeps dropping, it's time to look deeper:

• Gut Health – If your digestive system isn’t breaking down and absorbing iron properly (due to inflammation, low stomach acid, or gut dysbiosis), no amount of supplementation will fix the problem.

• Chronic Inflammation – Conditions like endometriosis, autoimmune diseases, and infections can block your body from using iron effectively.

• Dietary Deficiencies – If you’re not eating enough iron-rich foods, supplementation will only be a temporary fix.

How to Take Iron Supplements for Best Absorption

Iron doesn’t absorb well when taken with certain other nutrients, so timing matters.

• Avoid taking iron with other supplements, especially calcium, magnesium and zinc as these compete for absorption in the gut.

• Take iron on an empty stomach – First thing in the morning, at least 30 minutes before eating or drinking tea/coffee, for the optimal absorption.

• Pair iron with vitamin C – A small glass of orange juice or a vitamin C supplement can boost iron absorption significantly.

• Space it away from dairy, tea, and coffee – These contain compounds that block iron absorption, so have them at least 1–2 hours apart.

How to Naturally Boost Iron Levels

Instead of relying solely on supplements, focus on increasing iron in your daily diet and improving absorption. Here’s how:

Best Iron-Rich Foods

Heme iron (best absorbed):

• Red meat (beef, lamb, kangaroo)

• Chicken thighs and liver

• Oysters and mussels

Non-heme iron (plant-based sources):

• Lentils and chickpeas

• Tofu and tempeh

• Pumpkin seeds and hemp seeds

• Dark leafy greens (spinach, kale, silverbeet)

How to Increase Iron Absorption

• Pair iron with vitamin C – Add capsicum, kiwi fruit or berries to your meals to increase absorption.

• Cook with a cast iron pan – This naturally boosts iron content in your food.

• Cook non-heme iron - This increases the body’s ability to break down and absorb the iron.

• Avoid tea, coffee, and dairy with meals – These can inhibit iron absorption, so have them between meals instead.

Test, Don’t Guess: Get a Full Iron Panel

Many women are told their iron is “fine” after a basic blood test—but that’s often not the whole story.

What to Test (Not Just Ferritin!)

A full iron panel should include:

• Ferritin – Your iron stores (low ferritin = iron deficiency).

• Serum iron – The amount of iron currently circulating in your blood.

• Transferrin– Measures how well your body is transporting iron.

• Transferrin Saturation – Tells you how much iron is actually being transported and bound to transferrin.

• Hemoglobin - Low hemoglobin indicates anemia. Your blood doesn't have enough red blood cells or hemoglobin to carry oxygen to your body's tissues

If your doctor only tests ferritin, ask for a full panel to get the complete picture.

Be sure to ask for a copy of your results.

Final Thoughts: Fixing Iron Deficiency for Good

If you’ve been struggling with low iron, a supplement alone won’t solve the problem. To truly restore your iron levels, you need to:

✔ Address the root cause – Check gut health, inflammation, and dietary intake.
✔ Choose the right supplement – If needed, go for iron bisglycinate.
✔ Time it right – Take iron on an empty stomach, away from other supplements, and with vitamin C.
✔ Improve absorption – Use vitamin C, cook with cast iron, cook non-heme foods and avoid inhibitors.
✔ Get the right testing – Ask for a full iron panel, not just ferritin.

With the right approach, you can boost your energy, sharpen your focus, and finally feel like yourself again, without the constant battle against low iron.