Iron Deficiency Symptoms and its Role in Mental Health

Iron deficiency is one of the most common nutrient deficiencies in the world. Iron deficiency symptoms are varied resulting in both physical and mental symptoms such as depression and other mental health problems. People at high risk of iron deficiency include: menstruating women, pregnant women, babies and toddlers, teenage girls, children, the elderly, vegetarians and female athletes.

This article provides information on iron deficiency symptoms, good food sources of iron, causes of iron deficiency, depression iron deficiency and other mental health problems.

Iron and Its Role in the Body

Iron is a mineral that is critical to human life and that is why iron deficiency symptoms can include both mental and physical problems. Iron is the most abundant mineral in the blood and combines with proteins to produce haemoglobin and myoglobin. Haemoglobin is the red pigment of the blood and is responsible for the transport of oxygen from the lungs to the rest of the body where it releases the oxygen for cell use. Myoglobin is simply the form of haemoglobin that holds and transports oxygen into the skeletal muscles and heart. Without adequate levels of iron, the transport of oxygen around the blood is impaired.

Iron is also essential for many enzymes (proteins necessary to set off chemical reactions in the body). In relation to mental health, it is found in the brain and is essential for the production of neurotransmitters such as serotonin, dopamine, and noradrenaline¹. When these neurotransmitters are lowered it will have an adverse affect on mood and behaviour.

There have now been numerous studies showing that iron deficiency (with and without anaemia) can cause mental health problems. For example, a study of 192 females showed that average ferritin levels (a measure of iron stores) was significantly lower in depressed women as opposed to non-depressed women². Another study of 44 iron deficient women of childbearing age showed that treatment with iron supplements or a diet high in iron improved mental health and decreased levels of fatigue³.

Good Food Sources of Iron

Good food sources of iron are listed below. However, when it comes to iron, absorption rates can vary significantly depending on which food it is derived from. About 15 to 45 percent of the heme iron found in animal foods such as meat, poultry, and fish is absorbed by the body. In contrast, only about 1 to 15 percent of non-heme iron found in plant foods is absorbed by the body.

• Organ meats such as heart and liver

• Red meats such as beef

• Eggs

• Poultry

• Oysters

• Green leafy vegetables

• Beans

• Lentils

• Peas

• Sesame

• Squash

• Pumpkin seeds

• Almonds

• Brazil nuts

• Dried fruits

Causes of Iron Deficiency

It is estimated that as much as 30 to 50 percent of the population are deficient in iron. High-risk groups include menstruating women, pregnant women, babies and toddlers, teenage girls, children, the elderly, vegetarians and female athletes. Low iron levels and iron deficiency symptoms can be caused by a number of factors and some of these are outlined below:

• Insufficient iron intake from food. Vegetarians or people who infrequently eat animal meats, legumes, chronic dieters, and people eating high-processed, high-sugar and high-saturated fat diets are particularly at risk. Excessive coffee or tea consumption can also reduce iron levels.

• Blood loss. Menstruating women may become iron deficient, especially if they have heavy or prolonged periods and/or short menstrual cycles. Blood loss can also come from somewhere in the gastrointestinal system. Chronic small volume bleeding from this area can go unrecognised with no obvious blood in the stool.

• Excess or insufficient nutrient intake. Diets high in phosphorus, calcium and zinc have been shown to reduce iron absorption. Iron levels can also be low when there are inadequate dietary levels of vitamin B12, folic acid, vitamins A, C or E and certain trace elements (e.g., copper).

• Poor iron absorption. Stomach acid (hydrochloric acid) is necessary for the absorption of iron, so people with low levels of stomach acid can have low iron levels. Conditions such as Coeliac disease, irritable bowel, and recurrent stomach ulcers can also adversely impact on iron absorption. Undiagnosed food intolerances from foods such as gluten and dairy are also likely to impair absorption.

• Medications. Certain medications such as over-the-counter antacids and protein pump inhibitors (e.g., Nexium, Losec, Prilosec) can reduce iron absorption via its impact in reducing stomach acid levels.

• Excessive alcohol consumption. Alcohol interferes with absorption of iron, as does chronic liver disease and pancreatitis.

Iron Deficiency Symptoms

Iron deficiency can cause a range of symptoms and unfortunately the problem can be poorly diagnosed and/or treated by practitioners. Some of the iron deficiency symptoms include:

• Fatigue and low energy

• Brittle hair, difficulty swallowing

• Depression and other mental health problems

• Digestive disturbances

• Dizziness

• Fragile bones

• Hair loss

• Inflammation of the tissues of the mouth

• Spoon-shaped nail or nails that have ridges running lengthwise

• Nervousness

• Obesity

• Slowed mental reaction

• Headaches

• Impaired immune function

• Hyperactivity and decreased attention span

• >> Because iron is stored in the body, excess iron can also be a problem. Too much iron in the tissues and organs can lead to the production of free radicals. High levels of iron have also been associated with heart disease and cancer. Excess iron levels can also occur in people suffering from a hereditary disorder called hemochromatosis which affects iron metabolism.

This page provides information on iron deficiency symptoms, good food sources of iron, causes of iron deficiency, and the impact that iron deficiency has on mental health problems like depression. If you or a loved one is suffering from symptoms of iron deficiency and/or mental health problems please seek appropriate support from a knowledgeable and proficient mental & natural health practitioner.

For information about the assessment and treatment of iron deficiency, click here 

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1. Bear, J. (2003). Iron deficiency alters brain development and functioning. Journal of Nutrition, 133: 1468S-1472S.

2. Vahdat Shariatpanaahi M, Vahdat Shariatpanaahi Z, Moshtaaghi M, Shahbaazi SH, Abadi A. (2007) The relationship between depression and serum ferritin level. Eur J Clin Nutr, 61(4):532-5.

3. Patterson AJ, Brown WJ, Roberts DC. (2001) Dietary and supplement treatment of iron deficiency results in improvements in general health and fatigue in Australian women of childbearing age. J Am Coll Nutr., 20(4):337-42.