Iron deficiency anemia occurs when your body does not have enough iron to produce hemoglobin — the protein in red blood cells that carries oxygen throughout the body. Iron is an essential mineral needed to make red blood cells, and low amounts can lead to anemia, causing headaches, pale skin, fatigue, and other symptoms.

Insufficient dietary intake of iron, blood loss, and certain medical conditions can cause iron deficiency anemia. Treatment varies depending on the cause but often involves dietary changes or supplements to increase your iron intake.

Iron deficiency anemia is common, affecting about 30% of the global population. Anyone can be affected, but it is most common in women and children.

Iron Deficiency Anemia Symptoms

Mild iron deficiency anemia may not cause noticeable symptoms. They usually develop slowly and worsen over time due to reduced oxygen supply throughout the body.

Common symptoms include:

  • Fatigue or lack of energy

  • Shortness of breath or chest pain, especially during physical activity

  • Dizziness or lightheadedness

  • Headaches

  • Pale or yellowish skin

  • Cold hands and feet

  • Rapid heartbeat

  • Unexplained weakness

  • Pica (craving non-food items such as clay or ice)

  • Swollen or sore tongue

  • Hair loss

  • Brittle nails

What Causes Iron Deficiency Anemia?

Iron deficiency anemia occurs when you do not have enough iron to produce hemoglobin. If your iron levels are low, your body will first use stored iron to produce healthy red blood cells. As these reserves deplete, fewer red blood cells are produced, leading to anemia.

Inadequate Iron Intake

Low dietary iron
Your body cannot make iron, so it is important to eat iron-rich foods. The amount of iron your body needs depends on age, sex, and whether you are pregnant or breastfeeding.

Recommended dietary allowance (RDA):

  • Infants 0–6 months: 0.27 mg

  • Infants 7–12 months: 11 mg

  • 1–3 years: 7 mg

  • 4–8 years: 10 mg

  • 9–13 years: 8 mg

  • 14–18 years: 11 mg (males), 15 mg (females)

  • 19–50 years: 8 mg (males), 18 mg (females)

  • 51+ years: 8 mg

  • Pregnancy: 27 mg

  • Breastfeeding: 9–10 mg

Problems Absorbing Iron

Medical conditions and medications
Certain conditions and treatments can impair the absorption of iron and lead to deficiency, such as:

  • Crohn's disease, celiac disease, ulcerative colitis, or H. pylori infection

  • Bariatric or digestive surgery

  • Genetic conditions like cystic fibrosis

  • Medications for ulcers or acid reflux (proton-pump inhibitors, calcium carbonate, H2 receptor blockers)

Blood Loss

Bleeding-related causes
Your body loses iron when you bleed. While new red blood cells are made, it can take weeks for your body to replenish them. Common causes include:

  • Heavy menstruation

  • Gastrointestinal bleeding (ulcers, colon cancer, inflammatory bowel disease)

  • Bleeding during childbirth

  • Frequent use of NSAIDs (ibuprofen, naproxen)

  • Traumatic injury or surgery

  • Urinary tract bleeding

Risk Factors

Who is more likely to develop anemia
Iron deficiency anemia can affect anyone, but risk is higher in:

  • People following vegetarian or vegan diets

  • Pregnant women, new mothers, or those breastfeeding

  • Children who drink too much cow’s milk

  • People with chronic conditions such as heart failure or obesity

  • People with bone marrow disorders like myelodysplastic syndrome

Diagnosis

Tests to confirm anemia
Doctors begin with a physical exam and review of symptoms, then confirm with blood tests:

  • Complete blood count (CBC): Measures red blood cells and hemoglobin levels

  • Serum iron: Measures iron in blood

  • Serum ferritin: Checks iron storage levels

  • Serum transferrin: Measures transport protein for iron

  • Peripheral blood smear: Looks at size and shape of red blood cells

If bleeding is suspected, further tests may include:

  • Stool test for hidden blood

  • Endoscopy or colonoscopy

  • Pelvic exam or ultrasound

  • Urine test for blood

Treatments For Iron Deficiency Anemia

Dietary changes
Eating foods rich in iron such as red meat, poultry, seafood, beans, leafy greens, and fortified grains. Vitamin C–rich foods like citrus fruits and peppers help with absorption.

Iron supplements
Oral supplements in tablet, capsule, or liquid form. Often paired with vitamin C for better absorption.

Intravenous (IV) iron
Given in a healthcare setting if oral iron is not effective or tolerated.

Blood transfusion
Reserved for severe cases with heavy blood loss or serious symptoms.

Prevention

How to reduce the risk

  • Take iron or multivitamin supplements if recommended

  • Manage conditions that cause heavy bleeding

  • Limit coffee and tea near meals, as they reduce iron absorption

  • Maintain a balanced diet with enough iron and vitamin C

Complications

If left untreated, iron deficiency anemia can cause:

  • Heart problems such as arrhythmia or heart failure

  • Increased risk of infections

  • Pregnancy complications (low birth weight, preterm delivery, postpartum depression)

  • Growth and developmental delays in children

  • Cognitive problems like poor memory or concentration

  • Restless legs syndrome

Living With Iron Deficiency Anemia

If you have iron deficiency anemia, you may feel weak or lack energy for daily tasks. With proper treatment — diet, supplements, or medical care — iron stores usually improve within weeks to months.

It is important to rest, eat a healthy diet, follow medical advice, and seek support from loved ones. Contact your healthcare provider if symptoms do not improve.

Frequently Asked Questions

Can I drink coffee if I have anemia?
Yes, but avoid drinking it with meals or supplements since it can block iron absorption.

Does drinking water help iron deficiency?
Water is essential for health, but it does not correct iron deficiency. Vitamin C–rich drinks like orange juice support iron absorption.

How much sleep does an anemic person need?
The same as adults in general — 7–9 hours per night. Extra rest or naps may help manage fatigue.

What foods should you avoid if you have anemia?
Limit milk, egg whites, tea, coffee, and soy protein, as they hinder absorption. Instead, eat foods rich in vitamin C to boost iron uptake.