How Iron Deficiency Can Affect Your Mental Health
Low energy. Fatigue. Restless legs. Feeling down.
These can all be symptoms of iron deficiency.
Iron is one of the most important nutrients in the body, yet it is also one of the most common deficiencies worldwide. Iron plays a significant role in overall health, including mental health.
Why Do We Need Iron?
Iron is needed to make hemoglobin, the protein that helps red blood cells carry oxygen throughout the body. Without enough iron, your brain and body do not receive the oxygen they need to function well. This can leave you feeling drained, foggy, or physically restless.
Iron is also essential for brain chemistry. It is required to produce neurotransmitters like dopamine, serotonin, and norepinephrine. These chemicals influence mood, energy, and concentration. Low iron can disrupt these systems, which may contribute to symptoms that look similar to depression or anxiety.
Mental Health Symptoms of Iron Deficiency
Fatigue and low stamina
Restless legs syndrome
Trouble concentrating or “brain fog”
Low mood or irritability
Decreased motivation
These symptoms can be frustrating and are sometimes mistaken for primary mental health conditions. For some people, identifying and correcting iron deficiency can make a meaningful difference in mental well-being.
What You Can Do
Get checked: A simple blood test can measure iron levels and help determine if deficiency is contributing to your symptoms.
Eat iron-rich foods: Good sources include red meat, beans, lentils, spinach, and iron-fortified cereals. Pairing plant-based iron sources with vitamin C, such as citrus or peppers, can improve absorption.
Supplement carefully: Iron supplements may be recommended, but too much iron can be harmful. Always consult with your doctor before starting them.
The Takeaway
Mental health is influenced by many factors, including stress, genetics, brain chemistry, and nutrition. If you are struggling with fatigue, restlessness, or mood changes, it is worth considering whether iron deficiency could be a factor. Addressing this often-overlooked issue can be an important step toward feeling better both physically and mentally.
In my practice, I have seen iron deficiency exacerbate or cause mental health symptoms. Treatment is effective in improving these symptoms.
