Welcoming our lovely readers to our weekly health diaries column where we delve into various disease-related topics simplifying complex concepts for our readers. Iron deficiency is one of the most common nutritional disorders worldwide — and women are the most affected. Despite its prevalence, many women live with fatigue, weakness, or frequent illness without realizing that the underlying cause may be low iron levels.
This “hidden danger” can silently impact daily life, work performance, and long-term health. Why women are more at risk Iron is a vital mineral that helps the body produce hemoglobin, the protein in red blood cells responsible for carrying oxygen throughout the body. When iron levels drop, the body struggles to transport enough oxygen, leading to iron deficiency anemia. Women are particularly vulnerable because of menstrual blood loss, pregnancy, and inadequate dietary intake. During menstruation, iron is lost each month, and if not replenished through diet, levels gradually decline. In pregnancy, the body’s iron demands double to support the growing baby and placenta. Without supplementation, many expectant mothers develop anemia.
Women who follow strict vegetarian or vegan diets, or those who skip iron-rich foods, are also at risk, since plant-based iron (non-heme iron) is less efficiently absorbed by the body compared to iron from animal sources. Iron deficiency can develop slowly and its symptoms are often mistaken for everyday tiredness or stress. Common signs include fatigue, dizziness, pale skin, brittle nails, headaches and shortness of breath. Some may experience cold hands and feet, chest discomfort or unusual cravings such as chewing ice — a condition known as pica. If untreated, severe anemia can lead to heart strain, poor concentration, reduced immunity, and complications during pregnancy, including preterm birth or low birth weight.
Prevention and treatment A balanced diet remains the best prevention. Women should aim to include iron-rich foods such as red meat, liver, chicken, fish, beans, lentils, spinach, pumpkin seeds, and fortified cereals. Pairing these with vitamin C-rich foods — like oranges, tomatoes, or mangoes — enhances iron absorption. Regular medical checkups are important, especially for women with heavy periods or those who are pregnant. A simple blood test can detect low hemoglobin or iron stores early. Iron supplements may be prescribed when diet alone isn’t enough, but they should only be taken under medical supervision to avoid side effects or overdose.
