Iron, Ferritin and Energy: Why Low Iron Leaves You Exhausted

If you feel constantly tired, foggy, or out of breath with light exertion, low iron could be to blame. Iron is essential for oxygen transport, red blood cell production, and brain function. Deficiency often shows up in biomarkers like ferritin, serum iron, transferrin saturation, and RDW (red cell size variation).

Iron deficiency anemia leads to smaller, less efficient red blood cells and a high RDW — often above 17% [PubMed]. Meanwhile, the World Health Organization confirms that low iron impairs physical performance, focus, and productivity [WHO].

But it’s not just about too little — excess iron (ferritin >300 ng/mL) may indicate inflammation or iron overload, which can cause oxidative stress and metabolic strain.

Balancing your iron status is key for lasting energy and mental clarity.

💡 Practical Takeaways:

• Test Your Levels: If ferritin is <30 ng/mL and transferrin saturation is low, you likely have iron deficiency — especially if RDW is elevated and hemoglobin is low.
• Eat Iron-Rich Foods: Prioritise lean red meat, poultry, liver, seafood, lentils, tofu, and spinach. Combine with Vitamin C sources (e.g. citrus, berries) to enhance absorption.
• Watch for Symptoms: Chronic fatigue, pale skin, restless legs, and poor focus are common signs of iron deficiency. Addressing it can improve symptoms in weeks.
• Vegans & Vegetarians: Lower ferritin is common in plant-based diets [PubMed]. Monitor levels regularly and consider supplementation under clinical guidance.
• Avoid Iron Overload: Don’t supplement unless needed. Very high ferritin can signal hemochromatosis or inflammation — always consult a professional if >300 ng/mL.

Test for these Biomarkers:

Ferritin, Serum Iron, TIBC, Transferrin Saturation, Haemoglobin, Haematocrit, RDW, MCV, Red Blood Cell Count

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