Why Iron Might Be The Missing Link In Your Midlife Energy Puzzle
If you're in midlife and constantly asking yourself, “Why am I so tired all the time?”—you’re not alone. There are so many potential contributors to feeling this way, but there’s a sneaky culprit that often flies under the radar: iron deficiency.
I see it all the time in my nutrition practice. Smart, ambitious women navigating midlife burnout with a never-ending to-do list and a foggy brain that just won’t lift. And often? Their ferritin levels (a marker of iron stores) are low, or simply suboptimal.
So let’s dive into why iron matters, how it’s connected to burnout and brain fog, how to get your doctor involved, and how to support your levels with real food (plus a few other tricks). Let’s get you back to feeling like yourself again—clear-headed, vibrant, and fully alive. She’s still in there.
What Is Iron, and Why Does It Matter?
Iron isn’t just about “not being anemic.” It’s essential for every cell in your body—especially the mitochondria, the little powerhouses that produce energy. Iron helps make hemoglobin (so your red blood cells can carry oxygen), supports brain function, builds neurotransmitters, fuels muscles, and even plays a role in metabolism and immune function.
In short: without enough iron, everything slows down. Including you.
Iron Deficiency 101: It’s More Common Than You Think
Iron deficiency is the most common nutritional deficiency in the world—and many women are walking around with symptoms they’ve been told are “just hormones” or “just stress.” But when we dig a little deeper, low iron levels often show up on lab work.
What’s tricky? You can be iron deficient without being anemic. That means your standard blood tests can come back “normal,” even if your body is struggling.
Here are some common symptoms of iron deficiency:
Fatigue or weakness
Brain fog and memory problems
Restless legs
Shortness of breath or dizziness
Hair thinning or loss
Low exercise tolerance
Depression or mood changes
Dry skin or brittle nails
Palpitations or anxiety
Sleep issues
There’s a lot of overlap with things like perimenopause, burnout, and under active thyroid. No wonder all the info on the internet gets confusing!
Why Midlife Women Are Especially at Risk
During perimenopause, your periods may become heavier or longer, which increases blood loss. At the same time, chronic stress, gut issues, and common meds like antacids or PPIs (proton pump inhibitors) can impact iron absorption.
Step number one: If you think low iron might be an issue for you, ask your doctor or naturopath to help you get tested. They’ll look at things like your ferritin stores.
One thing to note: A normal lab range doesn’t always mean optimal. In my practice, I pay close attention to symptoms alongside your lab values to support clients with the right strategy. So the second step? Getting a plan in place to support your body to get enough iron, break it down, and use it well.
Supporting Iron Through Food: Why Iron Is a Team Player
If you’ve been told to “just eat more spinach” or take a supplement and move on—there’s more to the story. Iron is a team player, and your body needs several key nutrients (and healthy digestion!) to absorb and use it properly.
Here’s what helps:
Vitamin C: Boosts iron absorption. Add citrus, strawberries, bell peppers, or a squeeze of lemon to your meals.
B12 + Folate + B6: Essential for making healthy red blood cells. Think leafy greens, eggs, nutritional yeast, beans, salmon, and liver if you eat it.
Copper + Zinc: Support iron transport and stomach acid production.
Protein: Not just for muscles—amino acids help carry iron around the body.
Stomach acid: Especially crucial for absorbing non-heme (plant-based) iron. Incorporating bitter greens like radicchio or endive can help stimulate secretion.
Note: drinking tea (especially black and green), coffee or carbonated beverages, taking calcium supplements, and some high-fibre phytates may inhibit iron absorption due to competition and binding, so timing matters! Aim to have these at different times of the day.
When Food Isn’t Enough
In some cases, supplements or iron infusions are necessary—especially if ferritin is very low or you’re experiencing significant symptoms. But it’s important to test first and never supplement blindly. Too much iron can be harmful, too. Our body is the perpetual Goldilocks.
If you’ve been living in a fog and suspect low iron might be behind your chronic fatigue, don’t ignore it. Talk to your doc and make a plan. You deserve to feel energized again.
Ready to figure this out with a personalized assessment? You know where to find me!