Iron, Iodine and B12: Keys for Busy Women
Life is demanding. For busy women, juggling work, family, and personal goals can leave you feeling drained. If you are constantly tired, it might be more than just a busy schedule. Your body could be crying out for essential nutrients. Three key players in a woman's energy and overall health are iron, iodine, and vitamin B12. Getting enough of these is not just about beating fatigue. It is about supporting your body to function at its best.
Why these three?
Iron, iodine, and B12 are vital for different reasons. Iron is essential for making red blood cells, which carry oxygen around your body. Iodine is crucial for a healthy thyroid gland, which regulates your metabolism. Vitamin B12 is a key player in nerve function and the formation of DNA and red blood cells. A shortfall in any of these can have a significant impact on your health and energy levels.
Iron: The energy booster
Feeling exhausted is a hallmark of low iron. Women are particularly at risk of iron deficiency anaemia due to blood loss during menstruation and the increased demands of pregnancy. The NHS recommends that women aged 19 to 49 get 14.8mg of iron a day, while women over 50 need 8.7mg.
Spotting the signs
Beyond tiredness, other symptoms of iron deficiency can include shortness of breath, heart palpitations, pale skin, and headaches. Less common signs can be anything from a strange taste in your food to hair loss or spoon-shaped nails. If you suspect you are low in iron, a simple blood test from your GP can confirm it.
Food and supplements
To boost your iron intake, focus on iron-rich foods. Red meat, beans, nuts, and dark green leafy vegetables like kale are excellent sources. Pairing these with foods high in vitamin C, like oranges or bell peppers, will enhance iron absorption. If you are still struggling, your GP might recommend an iron supplement. It is important to follow their advice on dosage, as too much iron can be harmful.
Iodine: The metabolism manager
Your thyroid gland is the master controller of your metabolism, and it needs iodine to function correctly. An underactive thyroid, or hypothyroidism, can lead to tiredness, weight gain, and feeling cold all the time. The NHS advises adults to have 140 micrograms (μg) of iodine a day.
Are you getting enough?
Iodine deficiency is a global issue, and while it is less common in the UK, some people are still at risk, particularly those on a strict vegan diet. Symptoms can be vague, but if you are concerned, a blood test for thyroid function can provide answers. While private tests for iodine levels exist, they are not typically offered on the NHS.
Finding your sources
Dairy products, eggs, and sea fish are all good sources of iodine. For those on a plant-based diet, some fortified foods and plant-based drinks contain iodine, so it is worth checking the labels. If you are considering a supplement, it is best to speak to a healthcare professional first.
Vitamin B12: The nerve and blood supporter
Vitamin B12 is essential for a healthy nervous system and the production of red blood cells. A deficiency can cause a wide range of symptoms, from extreme tiredness and pins and needles to a sore tongue and even psychological problems like depression and confusion. The NHS recommends adults get 1.5 micrograms of B12 a day.
Who is at risk?
Vegans are at a higher risk of B12 deficiency as it is mainly found in animal products. Pernicious anaemia, an autoimmune condition that prevents B12 absorption, is another common cause. If you are experiencing symptoms, a blood test can diagnose a deficiency.
Topping up your B12
Meat, fish, eggs, and dairy are all excellent sources of vitamin B12. If you follow a vegan diet, look for fortified foods or consider a supplement. Treatment for a deficiency usually involves injections or tablets, and your GP will advise on the best course of action for you.
Take control of your energy
Feeling tired all the time does not have to be your normal. By understanding the roles of iron, iodine, and B12, you can take proactive steps to ensure you are getting enough of these vital nutrients. A balanced diet is the best place to start. If you are still concerned, a chat with your GP can help you get the tests and treatment you need to feel your best.
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