Iron and your period

Every period means losing some blood, and blood contains iron. Most people replace it through food. But if your periods are heavy, or you eat little meat, your iron stores can drain quietly over time. This applies to anyone who bleeds, whatever their gender.

The NHS says people with heavy periods are at higher risk of iron deficiency anaemia and may need iron tablets from their doctor. Heavy periods are one of the most common causes.

Signs your iron might be low

• Tiredness and lack of energy that does not lift
• Shortness of breath
• A noticeable heartbeat (palpitations)
• Pale skin
• Headaches
• Less common: hair loss, a sore tongue, restless legs, or wanting to eat ice or other non-food things

These signs can have lots of causes. Low iron can lead to anaemia, and only a blood test can tell. A GP will usually check your blood count and may look at your iron stores (ferritin) too. Please do not start strong iron tablets on your own. Doses over 20mg a day often cause constipation, sickness and tummy pain, and some people store too much iron, so a test comes first.

Iron-rich foods

• Haem iron sources: red meat, poultry, fish
• Non-haem iron sources: beans, lentils, chickpeas, tofu, nuts, seeds, dark green leafy veg, dried fruit like apricots
• Fortified foods: many breakfast cereals, and most breads other than wholemeal, have iron added

Tea and coffee make iron harder to absorb, and so do the bran in some cereals and breads. The BDA suggests not having tea during or just after main meals. If you are trying to build your iron back up, have your cuppa between meals. Wholegrains are still great food, so you do not need to avoid them.