The deficiency of iron is a result of insufficient intake of the mineral iron through food. The most serious consequence of this is a decrease in the number of red blood cells, whose main function is to carry oxygen from the lungs to all organs and tissues.
Main thoughts:
Peeling nails that take on a spoon shape may be a possible sign of severe iron deficiency.
Iron is involved in the creation of hemoglobin – a protein in red blood cells that is responsible for the function of transporting oxygen throughout the body.
When hemoglobin levels are low, the supply of oxygen to tissues and muscles is disrupted, and they cannot function effectively. Try holding your breath for a minute to understand the importance of oxygen for the body.
This condition is called anemia. There are several types of anemia, but iron deficiency anemia is the most common in the world 1.
The most common causes of anemia are insufficient intake of iron from food due to poor nutrition or diets, inflammatory diseases, increased demand during pregnancy, or as a result of significant blood loss (including internal bleeding and menstruation).
Regardless of the cause of iron deficiency, it is accompanied by certain symptoms that affect the quality of life. These can vary depending on the degree of anemia, age, overall health, and how quickly it developed. Sometimes, iron deficiency may not manifest any symptoms.
Below are the 10 most characteristic symptoms of iron deficiency in descending order of their specificity.
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Symptoms of Iron Deficiency in the Body
1 Severe Fatigue
The feeling of chronic fatigue is one of the most characteristic signs of iron deficiency in the body. This symptom manifests in about half of the people who are in a state of deficiency 3,4.
The state of fatigue is explained by the fact that the amount of hemoglobin in the blood decreases, which carries oxygen to all the cells of the body. Cells need oxygen to obtain energy from nutrients, just as fire needs it to burn.
In addition, the heart has to work harder to pump more oxygen-poor blood through the organs and tissues, which also leads to increased fatigue 1.
In the modern world, chronic fatigue has long become the norm, and its causes are becoming increasingly numerous, making the diagnosis of iron deficiency based solely on this symptom very challenging.
Besides fatigue, many people with iron deficiency report general weakness, a feeling of being rundown, difficulty concentrating, and low work productivity.
Severe fatigue is one of the most characteristic signs of iron deficiency. Its cause is insufficient oxygen supply to the tissues, which is necessary for their energy nourishment.
2 Paleness
Pale skin or the inner part of the lower eyelid is another characteristic sign of iron deficiency 5-7.
Hemoglobin gives blood its characteristic red color. A rosy, healthy skin tone is explained by a network of blood vessels in its superficial layer. A low level of hemoglobin literally makes the blood less red and the skin pale.
Paleness in the state of iron deficiency can manifest throughout the body or in specific areas, such as the face, gums, lips, inner surface of the lower eyelids, or even nails 8.
This is one of the signs that doctors most often pay attention to when suspecting iron deficiency. However, for a definitive diagnosis, they usually request a blood test.
Paleness is most often a sign of moderate to severe anemia 9.
Right now, gently pull down your lower eyelid and look at its color: it should be a rich red. A pale pink or yellow color is a likely sign of iron deficiency.
Facial paleness, the inner part of the lower eyelid, and nails are symptoms of moderate to severe iron deficiency. Paleness is explained by a low level of hemoglobin in the blood, which gives it a red color.
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3 Shallow Breathing
A decrease in hemoglobin concentration in the blood due to iron deficiency leads to impaired oxygen delivery, including to the muscles. As a result, shortness of breath and shallow breathing may occur even during simple daily activities like walking, not to mention sports 10.
To compensate for the lack of oxygen in the blood, the body increases the breathing rate, pushing more oxygen through the lungs, which are unable to effectively absorb and deliver it to the cells, as the blood circulating in them is depleted of oxygen carriers. This is why frequent shallow breathing is another characteristic sign of iron deficiency 4.
If you notice shortness of breath even during normal activities such as walking or climbing stairs, these are clear signs of iron deficiency.
Shortness of breath during normal activities is a clear symptom of iron deficiency, as a low level of hemoglobin makes the blood unable to carry enough oxygen to the muscles and tissues.
4 Headache and Dizziness
Iron deficiency can cause headaches 11.
This symptom is not as characteristic as the previous ones, but it is often accompanied by dizziness 4.
The reason is the same: insufficient transport of oxygen by red blood cells to the brain, as the hemoglobin level is low. This leads to the dilation of blood vessels in the brain, increased pressure, and headaches 12.
Although there are many causes of headaches, recurrent episodes of pain and dizziness may be signs of iron deficiency in the body.
Headaches and dizziness can be signs of iron deficiency. Low hemoglobin disrupts the transport of sufficient amounts of oxygen to the brain, leading to vessel dilation, increased pressure, and pain.
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5 Heart rhythm disturbances
Noticeable increased heartbeat and an increase in its frequency is another sign of iron deficiency.
A decrease in oxygen concentration in the blood due to low hemoglobin forces the heart to work harder to pump more oxygen-poor blood through the organs that need oxygen to function.
This leads to heart rhythm disturbances and the sensation that it is beating very fast and hard 4,13.
If iron deficiency is chronic, it can lead to an increase in heart size, heart murmurs, and heart failure 4.
This symptom most often manifests with long-term iron deficiency.
In a state of iron deficiency, the load on the heart increases, as it has to pump more oxygen-poor blood. This can lead to irregular heartbeat and even heart murmurs, enlargement of the heart, and heart attack.
6 Dry and damaged hair and skin
Dry and unhealthy skin and hair can also be signs of iron deficiency 4.
The reason is the same: disruption of oxygen transport due to low hemoglobin levels. In this condition, the body is forced to adapt and redirect oxygen primarily to the most vital organs and only then to secondary ones, such as hair and skin, which lose elasticity, become dry, and weak.
Severe iron deficiency is associated with hair loss 14,15.
In general, daily loss of some hair when we comb or wash it is normal, as they are constantly being renewed. But if you find yourself pulling out clumps of hair, the likelihood of iron deficiency is very high.
In a state of iron deficiency, hair and skin receive oxygen on a secondary basis, as they are not the most important organs and tissues. This leads to their drying out, damage, and hair loss.
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7 Swelling and pain in the tongue and oral cavity
In the past, when buying horses, they were chosen by looking into their mouths. Experienced horse breeders determined the health of the animal by its condition.
The condition of the oral cavity speaks volumes about the state of the body and about iron deficiency in particular.
Symptoms of deficiency include a swollen, inflamed, pale, or unusually smooth tongue 16.
As mentioned above, low hemoglobin levels manifest as paleness, including that of the tongue, while low myoglobin levels can cause pain, smoothness, or swelling.
Myoglobin is another protein found in red blood cells that is very similar to hemoglobin, but it is responsible for the transport and storage of oxygen specifically in muscles, including the tongue 16. Its deficiency leads to the aforementioned symptoms.
Iron deficiency can also manifest as dry mouth, painful red cracks in the corners of the mouth, and can even lead to oral cancer 17.
Pain, swelling, or abnormal smoothness of the tongue, along with painful red cracks in the corners of the mouth, can be signs of anemia due to iron deficiency.
8 Heaviness in the legs
Iron deficiency can lead to the development of restless legs syndrome 18.
This syndrome manifests as an uncomfortable sensation in the legs and a constant desire to move them while at rest for relief. It most often occurs at night during sleep, which naturally leads to a disruption in sleep quality.
The causes of the syndrome are not fully understood by scientists. However, 25% of people suffering from it have iron deficiency in their bodies, and the more severe the degree of deficiency, the more pronounced the symptoms of the syndrome 19.
Iron deficiency in the body increases the likelihood of developing restless legs syndrome, which manifests as a constant desire to change the position of the legs during rest.
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9 Peeling or convex nails
This is a less characteristic symptom of iron deficiency.
It manifests in an unhealthy appearance of the nails: they peel and have a concave shape 8,20.
With a serious degree of deficiency, the shape of the nails changes over time: they curl up at the edges, taking on a spoon shape.
This is a rare symptom and most often manifests in cases of very severe anemia.
Peeling nails taking on a spoon shape – a possible sign of a serious degree of iron deficiency
10 Other possible symptoms of iron deficiency
The following symptoms of iron deficiency are less characteristic and can be caused by many other reasons:
- the desire to eat strange edible or inedible substances: ice, clay, chalk, paper;
- irritability;
- cold hands and feet;
- frequent infections: iron is necessary for immunity, and its deficiency makes it easier for infections to enter the body.
Other less characteristic symptoms of iron deficiency include the desire to eat strange substances (chalk, clay, paper, ice), irritability, cold feet and hands, and frequent infections
What to do in case of iron deficiency
If you notice any of the listed symptoms of iron deficiency, then:
Consult a doctor
A simple blood test is sufficient to accurately determine the presence of anemia 3.
If the doctor confirms the diagnosis, they will recommend increasing the intake of iron-rich foods or taking special dietary supplements.
Always try to obtain the necessary vitamins and minerals primarily from food. Synthetic vitamins should only be taken if recommended by a doctor.
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Eat more iron-containing foods
If the doctor believes that your iron deficiency is caused by a lack of it in your diet, then include more of the following foods in your meals:
- red meat, pork, poultry;
- greens, dark green leafy vegetables such as spinach and kale;
- dried fruits like raisins and apricots;
- peas, beans, and other legumes;
- seafood;
- iron-fortified products;
- seeds and nuts.
Vitamin C aids in iron absorption. Consume more foods that contain it: fruits and vegetables 24.
Also, keep in mind that some foods hinder iron absorption when consumed in large quantities. These include tea, coffee, and foods rich in calcium (dairy products and whole grains).
Take iron dietary supplements
Take iron dietary supplements (pharmacy vitamins and minerals) only if recommended by a doctor.
Any synthetic vitamins and minerals should generally be taken only as a last resort on a doctor’s recommendation when it is impossible to eliminate the deficiency through dietary adjustments.
If you are taking iron dietary supplements, drink them with orange juice or other vitamin C-containing beverages/products.
Sometimes taking iron in the form of supplements is accompanied by unpleasant side effects: stomach pain, diarrhea, black stools, constipation, heartburn.
If you notice symptoms of iron deficiency, consult a doctor. Consume more iron-rich foods and vitamin C, and as a last resort – pharmacy vitamins and minerals.
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Conclusion
Iron deficiency anemia is the most common form of anemia.
Iron deficiency can manifest with obvious symptoms or may not show any symptoms at all. This largely depends on the degree of deficiency.
Characteristic symptoms of iron deficiency include increased fatigue, pale skin, noticeable heartbeat, headaches and dizziness, shortness of breath, dry and damaged skin, painful and swollen tongue and mouth, and peeling deformed nails.
If you suspect that you have an iron deficiency, do not self-diagnose; consult a doctor.
Most often, iron deficiency can be easily corrected by adjusting the diet to include more iron-rich foods.
