Do You Need Extra Iron on Your Period?...

bymuratdeniz / Getty Images

Fact checked by Nick BlackmerFact checked by Nick Blackmer
Key TakeawaysSince iron is lost when you bleed, heavy bleeding during your period can contribute to iron deficiency for some people who menstruate.In some instances, healthcare providers may recommend adding an iron supplement to your routine to decrease the risk of iron deficiency.But in milder cases, people who menstruate can make sure they protect themselves simply by eating iron-rich foods when they’re on their period.
A conversation on TikTok about what to eat during your period has brought up the issue of iron loss, highlighting the fact that a significant number of women are susceptible to iron deficiency when they’re menstruating.Experts said that everyone who menstruates loses iron when they bleed—and that some may even experience iron deficiency or anemia due to the bleeding.“Everyone who menstruates does need a little bit more iron than the non-menstruating population because they are losing some blood every month,” Fran Haydanek, DO, an OB-GYN and a fellow of the American College of Gynecology (ACOG), told Verywell.Most people who menstruate can solve this problem by eating more iron-rich foods, though some may need to take a daily iron supplement to raise their iron levels, experts said.
Related: Symptoms of a Period
How Menstruation Leads to Iron LossIron plays a role in many different bodily systems. “Iron is a major component in the storage and transport of oxygen throughout the body,” Leah Barron, RD, LD, CPT, a dietitian at The Baseline Lifestyle Co., told Verywell. “Iron is also involved in the metabolism of energy, and the synthesis of DNA, amino acids, and hormones, [and] iron also plays a role in a healthy immune system.”As such, being iron deficient—or anemic—can cause some uncomfortable symptoms. “Iron deficiency and anemia can cause a variety of symptoms including fatigue, shortness of breath, pale skin, feeling dizzy or lightheaded, headaches, and restless legs,” Barron said. Because iron deficiency affects your red blood cells, it may result in your blood being more pink and less red.Lightheadedness is the main symptom that people with iron deficiency report, Haydanek said.People who menstruate lose iron when they get their period because they lose iron when they bleed, experts said. People who bleed heavily on their periods may be especially vulnerable to iron loss or anemia. Research suggests up to 5% of women fall in this category—and they may need to do more than eat iron-rich foods while they’re on their period.Iron Supplements vs. Dietary SourcesThough research as to whether iron supplements may help people who menstruate has been mixed, experts said some women can benefit from them if they have heavy bleeding during their period. “For those with heavy periods, it may be something to pay even closer attention to or discuss supplementation with a doctor,” Barron said. People whose healthcare providers have advised them to take an iron supplement should take them daily—not just when you’re on your period, Haydanek said.Iron deficiency and anemia affect more women than men, and menstruating people need to be educated about the symptoms of iron deficiency: A 2023 report found that iron deficiency affected nearly 40% of 12- to 21-year-old females in the United States from 2003 to 2020.Though iron supplementation may be necessary for some people, it’s sufficient for most people to add more iron to their diet when they’re on their period, Haydanek said.She explained that you shouldn’t start taking an iron supplement just because you’ve experienced symptoms of iron deficiency. Many of the symptoms are hallmarks of other health conditions—and some, like headaches, are even typical symptoms of menstruation—so if you are experiencing them, you should speak to a healthcare provider before adding an iron supplement to your routine to confirm iron deficiency is the problem.A healthcare provider can help you determine whether you’re iron deficient or anemic, then recommend ways to increase your iron intake through food or supplementation if necessary.
Related: Which Foods to Eat When You Have Anemia
How to Get More IronEveryone could probably stand to eat more iron-rich foods when they’re on their period, Haydanek said.Barron added that there are many ways to do this. “Iron is found in many of the foods you may already be eating,” she explained.She added that iron can be found in the following foods:Meat (especially red meat, but pork and poultry also have iron)EggsBeans and legumesSeafoodNuts and seedsVegetables (incredibly dark green, leafy vegetables)Fortified grain products, including breads and cerealsDates, raisins, prunes, and some other dried fruitsExperts typically recommend eating meat to increase iron levels because “meat contains a type of iron called heme iron, which is absorbed and used a bit more readily than the iron in plant-based foods, called non-heme iron,” Barron said.If your healthcare provider recommends that you take an iron supplement, “you can enhance the absorption of your iron supplement by consuming it with a source of vitamin C,” Barron said. (Vitamin C is found in citrus fruits, tomatoes, potatoes, and other common foods.)However, this strategy may not help if the symptoms you’re experiencing aren’t caused by iron deficiency. “It is important to understand what is happening that is causing you to have low iron, so the first step should be consulting with your physician to get an assessment,” Barron said.
What This Means For YouMenstruation leads to iron loss, since we lose iron when we bleed. For people with normal periods, it helps to eat foods rich in iron when you’re on your period, experts said. But people who bleed heavily may need to consider adding a daily iron supplement to their routine, to prevent iron deficiency or anemia.
Read the original article on Verywell Health.

Welcome to Billionaire Club Co LLC, your gateway to a brand-new social media experience! Sign up today and dive into over 10,000 fresh daily articles and videos curated just for your enjoyment. Enjoy the ad free experience, unlimited content interactions, and get that coveted blue check verification—all for just $1 a month!

Source link

What's your thought on the article, write a comment

0 Comments

Sign In to perform this Activity

Account Frozen

Ads