Fed up with feeling constantly chilly, dry, brittle hair and nails, or a sore tongue? At this time of year, it’s easy to put symptoms like these down to the cold weather and constantly fighting off winter bugs… But did you know they could also signal that you need to increase iron levels?
Who needs to increase iron levels?
Over 12% of UK adult women are estimated to be iron deficient. Not getting enough iron affects more pre-menopausal women than men because they lose blood (and therefore iron) each month when they have a period, and have lower natural iron stores. However, men might also need to increase iron levels, especially if they have any kind of absorption issues, bowel conditions like Crohn's or coeliac, they're following a veggie or vegan diet that's low in iron, or they frequently work out heavily.
Are oral iron supplement tablets the best way to increase iron levels?
If you want to boost your iron through diet you’ll need to add plenty of red meat (especially organ meats like liver – not everyone’s cup of tea!) and dark leafy green vegetables to the menu. However, it can be tricky for your body to absorb and utilise iron from your food. If you tuck into a steak, you might only be able to absorb 15-35% of the iron in it.
Unfortunately, with plant-based sources of iron, such as spinach, you might only be absorbing as little as 2% of the iron content. So most people low in this vital mineral are usually prescribed iron supplement tablets.
However, oral supplements aren't always effective in improving iron levels, can take a very long time to work, and can also trigger digestive issues such as diarrhoea and constipation. You can completely avoid these side effects by using our handy Iron Plus patch instead, which totally bypasses the gut. Helping you to increase iron levels with no tummy upsets.
But which iron supplements work best? And how do you know you might be low on iron in the first place? The most common symptoms of iron deficiency are fatigue, breathlessness, and pale skin, but there are some other – less well known – red flags too, which we’ll reveal later in the blog…
Why do some supplements fail to increase iron levels?
Once you get an iron supplement tablets prescription, you take the pills and feel better – right? Not always! Unfortunately, oral supplements aren't effective for everyone. If you have low stomach acid  (very common as you get older) your body might not be able to break down and absorb iron efficiently.
You also need to take iron on an empty stomach for it to well work, and avoid too much tea, coffee, or dairy. Tannins, calcium, and caffeine can all block iron absorption. So if you've got a milky coffee habit, even a couple of cups could be substantially limiting how much you can increase iron levels with an oral tablet.
What’s all the fuss about heme iron supplements?
Oral iron supplement tablets should also ideally be heme iron, which is most readily absorbed by your body. Around 35% of the iron in heme iron supplements is absorbed, in comparison to just 1 – 15% with the non-heme elemental iron found in most iron supplement tablets. Heme iron supplements have their place, but can be hard to find, are often very expensive, and aren’t suitable for veggies or vegans.
Iron patches are an excellent alternative to heme iron because their absorption isn't dependent on your digestive system. And because the iron is being delivered more directly into your bloodstream, you can enjoy all the lattes you want! Our iron patches contain iron bis-glycinate, a highly bioavailable form of iron, but that's not all. Our formulation also includes vitamin C and beta-carotene, renowned for increasing iron absorption. So there's no need to buy a separate supplement to boost the efficacy of your iron, just pop on a patch and away you go!
Still think oral supplements are the most effective way to boost your iron? Read our dedicated blog on oral iron for a more detailed deep dive on why they might not work for you here.
So what are the surprising signs you might need to increase iron levels?
1. Feeling cold all the time
You need iron for proper thyroid function, which regulates your metabolism and helps you generate body heat. If you're not getting enough, your body won't make as many red blood cells and will prioritise sending oxygen-rich blood to vital organs like your heart and brain. This can reduce blood flow to your extremities, leaving you with icy hands, feet, and even the tip of your nose! If you can't seem to warm up, no matter how high the thermostat is, it could be time to increase iron levels.
2. Thinning hair and weak nails
Constantly shedding hair and breaking nails? If your crowning glory isn't what it used to be, or your nails are thin and covered in ridges, it might be worth looking closer at your iron status. Iron is essential for nail and hair health because it helps your body to make haemoglobin, which carries oxygen in your blood.
Your hair follicles and nail beds both need oxygen to grow strong and healthy. Iron also supports the production of keratin, the main protein in hair and nails. Many trichologists suggest ferritin (stored iron) levels of 90 for optimum hair growth, so you know what to aim for if you're using an iron patch or iron supplement tablets.
3. Changes in the tongue
Lower levels of oxygen in your blood can also affect your tongue, leading to inflammation, soreness, and a smooth appearance. Iron deficiency can cause the tongue to become swollen, red, and shiny, due to the loss of papillae – those tiny bumps on your tongue you'll spot if you look closely. This might make it feel sore when you eat, especially with spicy, acidic, or hot foods.
4. Feeling anxious and irritable
Yet another thing iron is essential for is the production of neurotransmitters like dopamine and serotonin – hormones that regulate your moods. Low iron can lead to lower production of these hormones and trigger depression, low mood, and anxiety. Feeling fed up doesn't necessarily mean you need to increase iron levels and can have many causes, from stress to perimenopause. But if you're experiencing this alongside some of these other symptoms, low iron could be the culprit.
5. Pica
Perhaps the wildest symptom of the lot – pica is where you crave eating something that isn't food, such as ice, dirt, clay, chalk, or paper, and it's often a symptom of iron deficiency. Scientists believe this happens because your body is low on iron, but can't directly 'ask' for it, so it creates unusual cravings instead.
What should you do if you're experiencing any of these symptoms?
Contact your GP for a blood test. Many of these symptoms can be a sign of other health issues, so you need to be sure it's needing to increase iron levels that’s causing the problem. And make sure your GP isn't just checking haemoglobin levels, you’ll need to know your ferritin (the amount of stored iron in the body) status too.
The NHS has recently changed what it considers a 'normal' ferritin from 15ug/l per litre to 30ug/l. However, research suggests that if your ferritin is anything less than 50 ug/l, you have iron deficiency. Many health experts argue that low iron symptoms like hair loss and tiredness will start to kick in if your ferritin is less than 70! So if your results fall below these thresholds it could definitely be worth popping on a patch to help you feel your best again.
