Am I getting enough iron?

Tuesday 18 May 2004

spinach

If you're low on iron you might feel tired, low in energy, faint or breathless. And you might also look pale. If you're worried about your iron levels, discuss this with your GP or practice/school nurse.

Who is more likely to be low on iron?

Girls who have started their periods are more likely to be low on iron.
Eating no red meat makes you more likely to be low on iron than people who eat red meat most days.

I'm a vegetarian - how can I make sure that I get enough iron?

If your diet does not include meat or fish, extra care is needed to make sure it isn't lacking in iron. A well-planned vegetarian diet can include iron-rich foods, such as:

Pulses such as beans, lentils, chickpeas, soya beans
Green vegetables, such as watercress, broccoli, spring greens and okra
Wholemeal bread
Eggs
Fortified breakfast cereals
Dried fruit, such as prunes, apricots, figs, sultanas
Nuts such as peanuts, almonds and brazils

Will I get enough iron if I'm trying to lose weight?

Some weight-loss diets may not provide enough nutrients, including iron. So if you're dieting, especially while you are growing and having periods, this could make you more vulnerable to anaemia. It’s certainly not a good idea to go on a crash diet at any time.

It's important to make sure you continue to eat a balanced diet, whether or not you're trying to lose weight, otherwise you might not be getting all the nutrients you need to keep your body healthy. Physical activity is a good way of using up extra calories.

Most people, including young women, should be able to get all the iron they need from a balanced and varied diet. A healthy balanced diet should include plenty of fruit and vegetables, meals based on starchy foods, moderate amounts of milk and dairy products, moderate amounts of foods that are good sources of protein, such as meat, fish, eggs, beans and lentils and just sparing amounts of foods that are high in fat, sugar and salt.

If you have any concerns about your weight, contact your GP or a dietitian.

If I think I’m not getting enough iron from my diet, can I just take supplements?

You should be able to get all the iron you need from food by eating a balanced and varied diet.

However, if you do choose to take iron supplements, don't have more than 17 milligrams a day from supplements, because iron can be toxic in very large quantities. Taking more than the recommended maximum dose on a regular basis could cause an upset stomach, constipation, nausea and/or vomiting.

I think I’m anaemic, what can I do?

A blood test by your GP can measure the amount of iron in your blood, and confirm if you are anaemic. If your GP finds that you are anaemic then it is important to find the cause of the iron deficiency. Your GP will be able to advise you further and discuss any treatment.

Graphic version of this page

Am I getting enough iron?

Who is more likely to be low on iron?

I'm a vegetarian - how can I make sure that I get enough iron?

Will I get enough iron if I'm trying to lose weight?

If I think I’m not getting enough iron from my diet, can I just take supplements?

I think I’m anaemic, what can I do?

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