# Iron, periods and feeling wiped out

> When tiredness is more than just a late night.

Category: Period care · 5 min read · Written by the Splash team · Sources checked October 2026
URL: https://splash.care/learn/period-care/iron-fatigue

## Quick answer

- Heavy periods are a very common cause of iron deficiency anaemia.
- Tiredness, breathlessness, palpitations and pale skin can be signs, but they are not specific, so get a blood test.
- Eat iron-rich foods, and keep tea, coffee and dairy apart from them.
- Do not self-treat for long: find out why your iron is low.

Every period, you lose some [iron](https://splash.care/learn/nutrition/iron) with the blood. For most people a balanced diet tops it back up. But if your periods are heavy, iron levels can slowly drain. The NHS says [heavy periods](https://splash.care/learn/period-care/heavy-periods) are a very common cause of [Anaemia](https://splash.care/learn/glossary/anaemia) (low red blood cells from low iron).

**14.8 mg** of iron a day is what the NHS says women aged 19 to 49 need. Women who still have periods after 50 may need the same.

## Signs of low iron

- Tiredness and low energy.
- Shortness of breath.
- Noticeable heartbeats (palpitations).
- Paler skin than usual.
- [Headaches](https://splash.care/learn/period-care/migraines).
- Less commonly: hair loss, a sore tongue, craving ice or paper, restless legs, or spoon-shaped nails.

These signs are not specific to iron. Tiredness has many causes, which is why a blood test is more helpful than guessing.

## What about low iron without anaemia?

Your body stores iron as [Ferritin](https://splash.care/learn/glossary/ferritin). Stores can run low before [anaemia](https://splash.care/learn/conditions/anaemia) shows up in a standard blood count. The evidence on whether this causes tiredness is mixed. In one trial of women with unexplained fatigue but no anaemia, iron tablets gave a small improvement, mostly in those with low ferritin. If you are tired and have heavy periods, ask [your GP](https://splash.care/learn/conditions/talk-to-your-doctor) about a full blood count and whether ferritin should be checked.

## Iron-rich foods

- Red meat (and liver, but avoid liver if you are pregnant). The Department of Health advises limiting red and processed meat.
- Beans, chickpeas, lentils and other pulses.
- Dark green leafy veg, like watercress and curly kale.
- Iron-fortified breakfast cereals and bread.
- Dried fruit like apricots and raisins, and nuts.

The NHS says tea, coffee, milk and dairy, and foods high in phytic acid (such as [wholegrain](https://splash.care/learn/glossary/wholegrain) cereals) can make it harder to absorb iron, especially in large amounts. Try not to have them with iron-rich meals. Vitamin C, like a glass of orange juice, may help your body absorb iron.

## Iron tablets

If a blood test shows you are anaemic, a GP will usually recommend tablets for about 6 months, plus treating the cause (such as heavy periods). Side effects can include constipation or diarrhoea, tummy pain, and darker poo. Taking them with or soon after food can help. The NHS says 17 mg a day or less of supplement iron is unlikely to cause harm, but more than that should be advised by a doctor, and iron tablets can be dangerous for young children, so keep them out of reach. It is best to get tested first rather than self-treating, because low iron has a cause that should be found.

> **Splash says:** veggie or vegan? Pair beans and greens with something vitamin-C rich, like peppers or citrus.

### When to see a doctor

See a GP if you think you might have anaemia. A simple blood test can check, and if heavy periods are the cause, treating them helps too. Get urgent help if you feel very breathless, faint, or have a racing pulse, especially alongside heavy bleeding (ACOG says to see a doctor right away if you are light-headed, dizzy or have a racing pulse).

**Quick quiz:** Which drink might help iron absorption with a meal?

1. Tea
2. Orange juice
3. Milk

Answer: Orange juice. Vitamin C may help absorption. Tea, coffee and dairy can reduce it.

## Sources

1. [NHS: Iron deficiency anaemia](https://www.nhs.uk/conditions/iron-deficiency-anaemia/)
2. [NHS: Vitamins and minerals: Iron](https://www.nhs.uk/conditions/vitamins-and-minerals/iron/)
3. [NHS: Heavy periods](https://www.nhs.uk/conditions/heavy-periods/)
4. [Verdon et al. (2003) Iron supplementation for unexplained fatigue in non-anaemic women, BMJ](https://pmc.ncbi.nlm.nih.gov/articles/PMC156009/)
5. [WHO: Menstrual health fact sheet](https://www.who.int/news-room/fact-sheets/detail/menstrual-health)

This is general information, not medical advice. Splash can’t diagnose. If you’re worried, talk to a GP, pharmacist or sexual health clinic. In an emergency call 999 (UK) or 911 (US).