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Iron: The Micronutrient Fueling Women’s Health

Woman who is unwell.

1 in 3 women worldwide are affected by iron deficiency — and in Africa, the numbers are even more alarming. In South Africa alone, nearly half of all women aged 15 to 49 are iron deficient or anaemic, a condition that affects energy levels, weakens the immune system, and compromises overall health.

This isn’t just a health statistic — it’s a reflection of deeper issues. Across the continent, many women face challenges like limited food security, lack of dietary diversity, and restricted access to nutrient-rich foods. These factors make it harder to get enough of the one nutrient that fuels everything from your brain to your blood: iron.

So how can women protect their health and keep their iron levels up — at every stage of life? Let’s explore why iron matters so much, and how to stay strong, energised, and iron-fuelled.

What Is Iron and Why Does the Body Need It?

Iron plays a fundamental role in the body’s ability to function. It’s a key component of haemoglobin, the protein found in red blood cells responsible for transporting oxygen throughout the body. Without iron, the body’s cells won’t get the oxygen they need to produce energy, maintain a healthy immune system that helps fight off infections, or be able to support growth and development.

Why Is Iron Especially Important for Women?

Everyone needs iron, but it’s especially important for women, who are more vulnerable to iron deficiency – largely due to the unique physiological demands placed on their bodies throughout their lives. That’s why women aged 19 to 50 need 18 mg of iron per day, compared to just 8 mg for adult men, according to the National Institutes of Health.

How Do Women Lose Iron?

Several common factors contribute to iron loss in women:

  • Menstruation: Regular monthly periods cause blood loss, which can be significant for women with heavy flows. This is the primary reason women of reproductive age require more iron than men.
  • Pregnancy: During pregnancy, iron needs increase substantially to support the developing baby and the expansion of the mother’s blood volume.
  • Childbirth: Blood loss during delivery further depletes iron stores.
  • Poor Diet: A diet lacking in iron-rich foods makes it difficult to replace what is lost.
  • Intense Exercise: High-impact sports and endurance activities, such as long-distance running, can increase iron loss through sweat and minor internal bleeding. Minor internal bleeding is often caused by damage to small blood vessels in the feet, gut, or muscles from frequent or intense exercise.

Iron Deficiency vs. Anaemia: What’s the Difference?

While iron deficiency and anaemia are closely linked, they aren’t the same. Iron deficiency occurs when the body doesn’t have enough iron to function properly. Anaemia, on the other hand, is a medical condition characterised by a lower-than-normal red blood cell count — and while iron deficiency is a common cause, it’s not the only one. Anaemia can also result from vitamin B12 deficiency, chronic illness, infections, genetic conditions, or significant blood loss.

Iron deficiency becomes more serious when it develops into iron deficiency anaemia — a stage where iron levels are so low that the body can’t produce enough haemoglobin. This can lead to symptoms like fatigue, weakness, and impaired concentration.

Signs Your Iron Might Be Low

Common symptoms of iron deficiency include:

  • Persistent fatigue or weakness
  • Pale skin or pale inner eyelids
  • Shortness of breath or dizziness
  • Cold hands and feet
  • Headaches
  • Brittle nails or hair loss
  • Difficulty concentrating or brain fog

If you experience these symptoms regularly, it’s worth consulting a healthcare professional for an iron assessment.

Supporting Your Iron Levels: What You Can Do

The good news? Iron deficiency is manageable — and often preventable — with the right dietary habits and lifestyle choices. Whether you're looking to maintain your levels or boost them, the key lies in what you eat and how you pair your foods.

Iron-Rich Foods to Include in Your Diet

There are two types of iron found in food: heme iron, which is more easily absorbed by the body and comes from animal sources, and non-heme iron, found in plant-based foods. A balanced diet that includes both can help you meet your daily needs.

Iron content listed below is measured per 100g serving.

Animal-Based Sources (Heme Iron)

  • Red meat (beef, lamb, ostrich): 2.6 – 3.5 mg
  • Liver (beef or chicken): 6.2 – 8.8 mg
  • Pork: 1.0 –1.2 mg
  • Chicken and turkey: 1.0 – 2.3 mg
  • Eggs (boiled): 1.2 mg
  • Sardines (canned): 2.9 mg
  • Salmon: 0.3 – 0.5 mg
  • Mackerel: 1.6 mg

Plant-Based Sources (Non-Heme Iron)

  • Beans, lentils, and chickpeas: 2.1 – 3.6 mg
  • Tofu (firm): 5.4 mg
  • Soybeans (cooked): 5.1 mg
  • Sweet potatoes (cooked): 0.6 mg
  • Nuts like cashews (6.7 mg) and walnuts (2.9 mg)
  • Leafy greens such as spinach (3.6 mg) and kale (1.5 mg)
  • Fortified cereals: up to 18 mg (check packaging)
  • Whole grains (like brown rice, oats): 0.7–2.1 mg
  • Pumpkin seeds: 8.8 mg
  • Sesame seeds: 14.6 mg
  • Dried fruits like apricots (2.7 mg), prunes (0.9 mg), and raisins (1.9 mg)
  • Dark chocolate (70–85% cocoa): 11.9 mg

Helping Your Body Absorb More Iron

It’s not just about what you eat — it’s also how you eat it. Iron absorption can be boosted or blocked depending on what you pair it with.

  • Enhance with Vitamin C: Eating iron-rich foods with vitamin C-rich ingredients like citrus fruits, tomatoes, bell peppers, or strawberries can significantly increase absorption.
  • Avoid Inhibitors Around Mealtimes: Tea, coffee, and calcium-rich foods can reduce iron absorption. Try to avoid these beverages and dairy products an hour before or after an iron-rich meal.

Final Thoughts

Iron is more than just a mineral — it’s the foundation for women’s health and vitality. From the reproductive years to beyond, maintaining healthy iron levels helps fuel the body, sharpens the mind, and maintains the strength needed to keep up with life’s demands.

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