A shortage of iron in the blood can lead to a range of serious health problems, including iron deficiency anemia. Around 10 million people in the United States have low iron levels, and roughly 5 million trusted Sources of these have been diagnosed with iron deficiency anemia.

Iron helps to preserve many vital functions in the body, including general energy and focus, gastrointestinal processes, the immune system, and body temperature regulation.

The benefits of iron often go unnoticed until a person is not getting enough. Iron deficiency anemia can cause fatigue, heart palpitations, pale skin, and breathlessness.

Healthy pregnancy

Blood volume and red blood cell production increase dramatically during pregnancy to supply the growing fetus with oxygen and nutrients. As a result, the demand for iron also increases. While the body typically maximizes iron absorption during pregnancy, insufficient iron intake or other factors affecting the way iron is absorbed can lead to iron deficiency.

During pregnancy, low iron intake increases the risk trusted a Source of premature birth and low birth weight and low iron stores, and impaired cognitive or behavioral development in infants. Pregnant women with low iron may be more prone to infection because iron also supports the immune system.

Iron supplements are needed for women who are both pregnant and iron-deficient. However, research is ongoing as to the possibility of recommending additional iron to all pregnant women, even those with normal iron levels. It is argued that all pregnant women should take 30 to 60 milligrams (mg) of iron supplements every day of their pregnancy, regardless of their iron levels.

Energy

Insufficient iron in the diet can affect the efficiency with which the body uses energy. Iron carries oxygen to the muscles and brain and is crucial for both mental and physical performance. Low iron levels may result in a lack of focus, increased irritability, and reduced stamina.

Better athletic performance

Iron deficiency is more common among athletes, especially young female athletes, than in individuals who do not lead an active lifestyle.

This appears to be particularly true in female endurance athletes, such as long-distance runners. Some experts suggest that female endurance athletes should add 10 mgTrusted Source of elemental iron per day to the current RDA for iron intake.

Iron deficiency in athletes decreases athletic performance and weakens immune system activity. A lack of hemoglobin can greatly reduce performance during physical exertion, as it decreases the body’s ability to transport oxygen to the muscles.