A Guide to Iron Deficiency & Supplements in Australia

Iron deficiency is one of the most common micronutrients deficiencies in all of Australia, with 12% of women reportedly experiencing iron deficiency. Despite being relatively common, iron deficiency can be incredibly debilitating to everyday life, with common symptoms including fatigue, poor circulation, and brain fog.

 

The good news - if you’ve been diagnosed with iron deficiency or suspect low levels of iron, supplementation may help you replenish your iron stores to a healthy state. Discover all you need to know about iron deficiency, causes, symptoms, and how iron supplements and their different forms may help.

 

What is iron and why is it important?

 

Iron is a type of mineral sourced from foods and supplements to help transport oxygen in your body. It sits at the centre of the hemoglobin protein, picking up oxygen from your lungs and transporting it around your entire body through red blood cells. In addition to transporting oxygen, iron also aids with energy production, brain function, as well as immune system defence, hence having an integral purpose to maintaining your health.

 

What happens when your iron levels are low?

 

If your iron levels run low, it means you are iron deficient. Iron deficiency matters because oxygen and energy delivery are key to your body’s healthy function. When iron levels are low, fewer or smaller red blood cells are made, resulting in less oxygen reaching your tissues, muscles, and brain. From physical fatigue to brain fog, or even more concerning signs like hair loss, iron deficiency can have rippling effects on your body.

 

What causes iron deficiency?

 

As the name implies, iron deficiency occurs when your body loses more iron than it takes in, or is unable to absorb enough to sustain healthy levels. It’s usually caused by:

• Low-iron diets (eating little to no red meat or poor variety)

• Heavy blood loss (e.g. heavy periods, gastrointestinal blood loss, blood donation, during surgery or injury)

• Increased demand for iron (often when pregnant, during infancy and childhood, and intense endurance exercise)

• Poor absorption (certain diseases may cause your body to absorb less iron, such as coeliac disease and crohn’s)

• Low stomach acid (

 

Luckily (or unluckily), iron deficiency is the most common micronutrients deficiency condition in Australia, affecting up to 22% of women, meaning symptoms and potential treatments can be quickly identified.

 

Who’s at higher risk of iron deficiency in Australia?

 

In Australia, iron deficiency most heavily impacts adult women (in their reproductive age), infants, pregnant women, Aboriginal and Torres Strait Islander communities, and those with dietary restrictions. Endurance athletes may also be at higher risk of iron deficiency due to requiring more iron for muscle recovery.

 

Symptoms of low iron

 

Below are a few symptoms that may indicate that you’re low on iron, especially if you’re also a part of the demographics at risk mentioned above:

• Fatigue and exhaustion

• Muscle weakness

• Shortness of breath during physical exertion

• Heart palpitations

• Dizziness or lightheartedness

• Cold hands or feet due to poor circulation

 

Symptoms of iron deficiency tend to develop over time and can often be dismissed due to being subtle and relatively minor. However, it’s always best to check with a healthcare professional, especially if you’re experiencing more serious symptoms such as brain fog, hair loss, or poor blood circulation. You may be encouraged to take a standard blood test or a full iron study depending on your symptoms.

 

How can iron supplements help?

 

If you’ve been diagnosed with or are suspected of being iron deficient, supplements may be a helpful way to rebuild your iron stores to a healthy level. You can take over-the-counter iron supplements, or supplements that are specifically recommended by your doctor to replenish your iron levels.

 

Different forms of iron supplements

 

Iron dosing

 

When it comes to iron dosing and supplementation, the amount of iron is measured, rather than the weight of the capsule or tablet. Iron dosing will differ depending on whether you’ve been medically diagnosed with iron deficiency or not. Make sure to check with your doctor on the level of iron dosing you need.

 

As a general guide to iron dosing:

• 40 to 80mg iron every other day for those with diagnosed deficiency

• 15 to 30mg iron every other day for maintenance or mild deficiency

• 27mg iron every other day for pregnant women

 

To enhance absorption, iron is best taken in the morning 30 to 60 minutes before food (and around coffee or tea). Vitamin C may also help with iron absorption when taken together.

 

How long does it take for iron supplementation to work?

 

Iron supplements replenish your body’s iron stores progressively. Your body can only absorb a limited amount at a time, so effects will be felt gradually, usually in the time frames below:

• 2 to 4 weeks: Energy levels may start improving as iron becomes more available for red blood cell production

• 2 to 3 months: Haemoglobin levels typically normalise

• 3 to 6 months: Ferritin (stored iron) fully replenishes

 

Most people feel noticeably better before their levels are fully restored, but it’s important to fulfill the time period recommended by your doctor so that your body’s iron levels are replenished to a healthy level completely.

 

Side effects of iron supplements

 

It’s no secret that taking iron supplements may cause minor side effects, including:

• Constipation, especially when taking ferrous sulphate supplement forms

• Nausea, if taken on an empty stomach

• Stomach cramps

• Bloating and gas

• Diarrhoea

• Dark or black stools (mention to your doctor if you’re experiencing this)

• Reflux, if taken while lying down

• Headaches, at higher doses

 

The side effects may vary depending on the type of iron supplement you take, and bisglycinate and heme iron supplements generally have less side effects than standard ferrous sulphate iron supplements.

 

Please note: The information in this blog is intended for general educational purposes only and does not constitute medical advice. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your GP or a qualified healthcare professional before starting any supplement, particularly if you have an existing health condition, are pregnant, or are taking medication. If you think you may be iron deficient, seek appropriate testing before self-supplementing.

 

FAQs

 

Below we answer some of the most frequently asked questions concerning iron supplements in Australia.

 

Is it safe to take iron supplements everyday?

 

While it is generally safe to take iron supplements everyday, especially if recommended by your doctor, new research suggests that alternate day dosing may be just as, if not more effective for iron absorption.

 

What are the signs you need iron?

 

You may need iron if you recognise a pattern of certain symptoms, such as fatigue (that sleep doesn’t fix), brain fog, and poor blood circulation. It’s always best to see a medical professional for a proper diagnosis if you believe you are experiencing symptoms of iron deficiency.

 

What drink is very high in iron?

 

Drinks with notable iron content include:

• Prune juice (generally around 3mg iron per cup)

• Tomato juice (generally around 2mg iron per cup with Vitamin B)

• Mulberry juice

• Green smoothies and juices (if made with spinach, spirulina, and other iron-rich vegetables)

 

What is the best form of iron to take?

 

While the best form of iron to take will depend on your specific body needs, iron bisglycinate is widely considered the best. This is because it is easier to absorb compared to standard iron supplements, gentler on the gut, and can be taken with food (less restrictive on dosing timings). At Elite Supps, you can find several iron bisglycinate supplements, including Herbs of Gold Organic Iron Max Capsules.