If you continually feel tired, weak and listless, you may need to have your iron levels checked. Too little iron in the diet can cause a condition called iron deficiency anemia, which results from your body lacking oxygen because of decreased red blood cell production. Iron is an integral part of hemoglobin, the protein responsible for carrying oxygen through the bloodstream. Anemia is common in women, especially if you are pregnant, although men can suffer from it. Symptoms include extreme fatigue, pale skin, dizziness and rapid heartbeat. Fortunately, for most it can be reversed through iron supplementation.
Step 1
Consult your doctor to have your iron level checked. Diagnosis is made via blood tests to check the size and color of red blood cells, amount of hemoglobin in your blood and the amount of ferritin, the protein that allows storage of iron. Blood tests can also determine hematocrit, the percentage of red blood cells in the blood. If your anemia is caused by other factors, such as celiac or Crohn's disease, treatment may differ.
Step 2
Determine your risk factor. Women are more at risk for developing iron deficiency anemia. PubMed Health states 20 percent of women and 50 percent of pregnant women suffer from anemia. Other risks include not enough iron in the diet due to poor nutrition, heavy menstrual periods and a bleeding ulcer, fibroid or polyp.
Step 3
Add foods rich in iron to your diet. Although diet alone is not usually enough to reverse anemia, it can help. Iron-rich foods include clams, sardines, liver, turkey, shrimp, broccoli, kale, peas and lima beans. Many brands of breakfast cereals, breads and pasta are enriched with iron, so read the package labels.
Step 4
Discuss taking iron supplements with your physician. The Office of Dietary Supplements states the Recommended Dietary Intake for iron varies by sex and age. Adult females aged 18 to 50 need 18 mg per day and 27 mg per day when pregnant; women over 50 need 8 mg per day. In comparison, adult males require 8 mg per day. To treat iron deficiency anemia, you may be advised to take oral ferrous sulfate supplements. Your doctor will tell you how much you need to take.
Step 5
Take your iron supplement with orange juice. Vitamin C increases the absorption of iron. Although iron is best absorbed on an empty stomach, it can cause stomach upset in some. If you need to take it with food, choose those which enhance iron absorption, such as strawberries, broccoli, potatoes, red peppers and tomato juice.
Step 6
Avoid eating too many foods that inhibit iron absorption. These foods include coffee, tea, spinach, sweet potato, whole grains, soybeans and red wine. Don't take antacids at the same time as your iron supplement because they also interfere with iron absorption.
Step 7
Realize iron deficiency anemia won't be corrected overnight. MayoClinic.com states you may feel better in a week, but it typically takes several months for iron levels to increase. Treatment may continue up to 12 months.
Things You'll Need
- Physician's appointment
- Blood test
- Iron-rich foods
- Iron supplements
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