Fact Sheet: Iron and Women’s Health Across the Life Course
All4Birth – Helping You Thrive at Every Stage of Life
Author: Sheena Byrom, Midwife and Director, All4Maternity
Follow on social media: @sheena_byrom
Why Iron Matters So Much for Women
Iron is an essential mineral that helps your body make haemoglobin – the part of your blood that carries oxygen around your body. Iron supports your energy levels, immune system, brain function and overall wellbeing.
Women are more likely than men to experience iron deficiency because of:
- Menstrual blood loss
- Pregnancy and childbirth
- Breastfeeding
- Hormonal changes during perimenopause
Iron plays a key role in fertility, healthy pregnancies, postnatal recovery and feeling well throughout life. Low iron is common worldwide and affects millions of women — often without being recognised.
Your Reproductive Years: Periods, Energy and Fertility
During the reproductive years, regular menstrual bleeding can slowly reduce iron stores. For some women, heavy periods can significantly increase this risk.
Heavy menstrual bleeding affects around 1 in 4 women globally and is strongly linked to iron deficiency and iron-deficiency anaemia.
Common symptoms can include:
- Ongoing tiredness
- Dizziness
- Brain fog or poor concentration
- Feeling low or irritable
These symptoms are often mistaken for stress or a busy lifestyle.
Iron levels also affect fertility. Low iron can interfere with ovulation, making it harder to conceive.
Supporting Your Iron Levels
- Eat iron-rich foods such as leafy greens, lentils, beans, eggs, meat or fish (if part of your diet)
- Include vitamin C (fruit or vegetables) with meals to help your body absorb iron
- Speak to your GP if your periods are heavy or symptoms persist
Pregnancy: Supporting You and Your Baby
During pregnancy, your iron needs increase significantly. Your body uses iron to:
- Increase your blood volume
- Support the placenta
- Help your baby grow and develop
Low iron in pregnancy is common and can lead to:
- Tiredness
- Breathlessness
- Increased risk of low birth weight
- Preterm birth
You’ll usually have blood tests during pregnancy to check your iron levels. If needed, iron supplements may be recommended.
What You Can Do
- Eat iron-rich foods regularly
- Take supplements if prescribed
- Let your midwife know if you feel unusually tired or unwell
After Birth: Rebuilding Your Iron Stores
After birth, iron levels may be low – especially if there was significant blood loss during labour or if iron levels were low during pregnancy.
Postnatal iron deficiency can affect:
- Energy levels
- Mood
- Concentration
- Emotional wellbeing
Low iron has also been linked to a higher risk of postnatal depression and difficulty coping during early parenthood.
Supporting Recovery
- Continue iron-rich foods after birth
- Take supplements if advised
- Ask for blood tests if you feel persistently exhausted or low
Perimenopause: Iron and Hormonal Change
During perimenopause, hormone fluctuations can cause irregular or heavy bleeding, increasing the risk of iron depletion.
Symptoms of low iron – such as fatigue, palpitations and brain fog — are often mistaken for menopausal symptoms, which can delay diagnosis.
If you experience heavy or unpredictable bleeding, it’s important to ask your GP about checking your iron levels.
Iron Supplements: What to Know
When iron levels are low, food alone may not be enough. Many women are advised to take iron supplements at some point in their lives – during heavy periods, pregnancy, after birth, or in perimenopause.
While supplements can be very effective, they don’t always feel easy to take.
Common Challenges with Iron Supplements
Some women experience side effects, including:
- Nausea or stomach discomfort
- Constipation or diarrhoea
- Bloating
- Dark stools
- Difficulty taking tablets consistently
These side effects can make it hard to continue treatment, meaning iron levels may not fully recover.
Iron absorption can also be affected by:
- Tea, coffee or dairy taken close to supplements
- Inflammation or gut sensitivity
- Taking higher doses than needed
If iron supplements feel difficult, it’s important to talk to your GP, midwife or pharmacist, there are options.
Gentler Iron Options: Why Some Women Choose Active Iron®
Active Iron is a newer form of iron supplement that some women find easier to tolerate.
Unlike traditional iron tablets, Active Iron®:
- Uses a formula that is gentle and non-constipating
- Is designed to be better absorbed
- Causes fewer digestive side effects
- Is clinically proven to increase iron and energy levels in 6 weeks
Because Active Iron is gentle and non-constipating, some women find they can take it more consistently, which is key for rebuilding iron stores.
A Gentle Reminder
Not every iron supplement suits every woman/person.
What matters most is:
- Finding something you can tolerate
- Taking it regularly
- Monitoring how you feel
- Having your iron levels checked when advised
If one type of iron hasn’t worked for you in the past, it doesn’t mean all options will feel the same.
When to Seek Advice
Speak to your GP, midwife or pharmacist if:
- Iron tablets make you feel unwell
- You stop taking them because of side effects
- You still feel exhausted after several weeks
- You’re unsure which supplement is right for you
Caring for Yourself Across the Life Course
Iron deficiency can affect women at many stages of life – but it doesn’t have to be accepted as ‘normal’.
Looking after your iron levels supports:
- Energy and resilience
- Emotional wellbeing
- Fertility and healthy pregnancies
- Recovery after birth
- Confidence and quality of life
Listening to your body and asking for support is a powerful form of self-care
Your Iron Health Checklist
✔ Notice ongoing tiredness or brain fog
✔ Eat iron-rich foods regularly
✔ Pair iron foods with vitamin C
✔ Ask for blood tests if symptoms persist
✔ Seek support for heavy or irregular bleeding
✔ Continue care after pregnancy and birth
Conclusion
Iron plays a vital role in women’s health across the life course — from periods and fertility to pregnancy, postnatal recovery and perimenopause.
A life-course approach that includes awareness, testing and personalised care can improve wellbeing, prevent complications and help women feel stronger and more supported at every stage.
Want to learn more? Visit All4Birth for expert guidance, personal stories, and practical tools to support you throughout pre-pregnancy, pregnancy, childbirth and beyond.
This fact sheet has been developed using the Topic Highlight from All4Maternity.com published in The Practising Midwife journal November 2025 Issue (https://doi.org/10.55975/JLRL6838) and using generative AI to adapt the content for a family-focused fact sheet.
Books
It’s About Bloody Time by Emma Barnett s an informative and empowering book that challenges stigma and misinformation around menstruation, offering honest insight into periods and women’s health.
Eating for Pregnancy: Your Essential Month-by-Month Nutrition Guide and Cookbook – Catherine Jones & Rose Ann Hudson- a practical month-by-month nutrient advice with recipes; great for meeting iron needs at each stage.
The Modern Midwife’s Guide to Pregnancy, Birth and Beyond: How to Have a Healthier Pregnancy, Easier Birth and Smoother Postnatal Period is a clear, compassionate and practical UK-focused handbook by midwife Marie Louise that supports expectant and new parents with evidence-based guidance from conception through early parenthood.
Real Food for Pregnancy – online resources and book – takes prenatal nutrition advice out of the dark ages and gives you an easy-to-follow guide for making the best food and lifestyle choices during pregnancy.
Menopausing by Davina McCall – This empowering non-fiction guide fearlessly tackles the menopause, offering evidence-based information and a supportive community for women.
Resources
The importance of iron throughout women’s life stages – open access article on iron, an essential mineral, plays a pivotal role in maintaining optimal health throughout a woman’s life, particularly during the significant life stages of menstruation, pregnancy, post-pregnancy, and the different phases of the menopause.
Active Iron Health: a reliable source of information, expert advice and answers to your questions related to women’s health.
British Nutrition Foundation: Nutrition for Women Overview of nutritional needs at different life stages including iron
NHS patient information leaflets on iron deficiency and pregnancy
UK-specific guidance on what iron deficiency means for pregnancy and postpartum.
Understanding anaemia in pregnancy (NHS resources) explaining why iron matters and how it’s monitored in the UK.