## Not Enough Iron in the Diet This is one of the most common causes of iron deficiency. It often affects: - Vegetarians and vegans, since plant-based iron isn’t absorbed as well as iron from animal products. - People with restrictive or repetitive diets (like strict dieting or disordered eating). > Iron from animal sources — like beef, chicken, pork, turkey, eggs, and seafood (especially oysters, mussels, and shrimp) — is absorbed much more efficiently by the body. Plant-based foods rich in iron include pumpkin seeds, sesame seeds, lentils, chickpeas, spinach, cocoa, oats, buckwheat, tofu, and dried apricots. However, this type of iron is less bioavailable. To boost absorption, pair plant-based sources with vitamin C (like bell peppers, citrus fruits, or kiwi), and try to avoid tea, coffee, and products with calcium during meals as they can interfere with iron absorption. ## Poor Iron Absorption Even if you’re getting enough iron from food, your body might not absorb it properly. This can happen due to: - Gut conditions like celiac disease or inflammatory bowel disease - Stomach surgeries, including bariatric surgery - Chronic inflammation that disrupts nutrient metabolism - Certain medications, including antacids, proton pump inhibitors, and antibiotics ## Chronic Blood Loss Ongoing blood loss depletes your iron stores over time. Common causes include: - Heavy menstrual periods - Stomach or intestinal ulcers - Hemorrhoids - Hidden gastrointestinal bleeding (from polyps, tumors, or chronic inflammation) These losses can be easy to miss — especially when they’re slow and gradual. In such cases, the root cause of the bleeding needs to be addressed to solve the problem. ## Increased Iron Needs Sometimes, the body simply needs more iron than usual. This can happen: - During pregnancy and breastfeeding - In adolescence due to rapid growth - With intense physical activity or sports - After surgery, injury, or blood donation ## Parasites and Infections In certain regions, parasitic infections — especially in children — are a major cause of iron deficiency. Some parasites feed on blood or cause microbleeding in the gut, which leads to iron loss. > Never self-prescribe iron supplements. The dosage and form of iron should be tailored to each person individually, based on test results and medical advice. ## When You Should Get Tested If you feel tired all the time, even after a full night’s sleep and no unusual activity, it could be a sign of iron deficiency. Other red flags include brittle hair and nails, pale or grayish skin, loss of appetite, irregular menstrual cycles, rapid heartbeat even at rest, and nausea after meals. These symptoms may point to iron-deficiency anemia, and the sooner you start treatment, the faster you’ll feel better.