Why Your Body May Need Extra Iron During Your Period

Anyone who menstruates loses iron when they bleed—and some may even experience iron deficiency or anemia due to the bleeding, according to experts.

“Anyone who menstruates needs a little more iron than the non-menstruating population because they lose some blood each month,” said Fran Haydanek, DO, an ob-gyn and fellow of the American College of Gynecology (ACOG). Very good.

Most people who menstruate can solve this problem by eating more iron-rich foods, although some may need to take an iron supplement daily to increase their iron levels, experts say.

How menstruation leads to iron loss

Iron plays a role in many different body systems. “Iron is an important component in storing and transporting oxygen throughout the body,” Leah Barron, RD, LD, CPT, nutritionist at The Baseline Lifestyle Co., told Verywell. “Iron is also involved in energy metabolism and the synthesis of DNA, amino acids and hormones. [and] Iron also plays a role in a healthy immune system.”

Therefore, iron deficiency – or anemia – can cause unpleasant symptoms. “Iron deficiency and anemia can cause a variety of symptoms, including fatigue, shortness of breath, pale skin, dizziness or lightheadedness, headaches and restless legs,” Barron said. Because iron deficiency affects your red blood cells, it can cause your blood to be more pink and less red.

Drowsiness is the main symptom reported by people with iron deficiency, Haydanek said.

People who menstruate lose iron when they get their period because they lose iron when they bleed, experts say. People who bleed heavily during their period may be particularly susceptible to iron loss or anemia. Research suggests that up to 5% of women fall into this category – and that they may need to do more than just eat iron-rich foods during their period.

Iron supplements vs. food sources

Although research on whether iron supplements can help menstruating people is mixed, experts say some women may benefit from them if they have heavy bleeding during their period. “For those with heavy periods, taking supplements may be something to pay even more attention to or discuss with a doctor,” Barron said. People whose doctors have recommended they take an iron supplement should take them daily — not just when they have their period, Haydanek said.

Iron deficiency and anemia affect more women than men, and menstruating people need to be educated about the symptoms of iron deficiency: A 2023 report found that from 2003 to 2020, iron deficiency affected nearly 40% of 12- to 21-year-old women in the United States.

Although iron supplementation may be necessary for some people, for most people adding more iron to their diet when they have their period is enough, Haydanek said.

She explained that you shouldn’t start taking an iron supplement just because you’re experiencing symptoms of iron deficiency. Many of the symptoms are signs of other health conditions – and some, like headaches, are even typical symptoms of menstruation. So if you suffer from them, you should speak to a doctor before adding an iron supplement to your routine to confirm iron deficiency is the problem.

A doctor can help you determine whether you have iron deficiency or anemia and then, if necessary, recommend ways to increase your iron intake through food or supplements.

This is how you get more iron

Anyone could probably stand to eat more iron-rich foods during their period, Haydanek said.

Iron is found in the following foods:

• Meat (especially red meat, but also pork and poultry contain iron)
• Eggs
• Beans and legumes
• seafood
• Nuts and seeds
• Vegetables (incredibly dark green leafy vegetables)
• Fortified grain products, including bread and cereals
• Dates, raisins, prunes and some other dried fruits

Experts typically recommend eating meat to increase iron levels because “meat contains a type of iron called heme iron, which is slightly more easily absorbed and utilized than the iron in plant foods, called non-heme iron.” Barron said.

If your doctor recommends you take an iron supplement, “you can improve the absorption of your iron supplement by taking it with a source of vitamin C,” Barron said. (Vitamin C is found in citrus fruits, tomatoes, potatoes, and other common foods.)

However, this strategy may not help if the symptoms you are experiencing are not caused by iron deficiency. “It is important to understand what is causing your iron deficiency. “The first step should therefore be to consult your doctor for an assessment,” said Barron.

Summary

Because iron is lost during bleeding, heavy bleeding during periods can lead to iron deficiency in some menstruating people.

In some cases, healthcare providers may recommend adding an iron supplement to your routine to reduce the risk of iron deficiency. But in milder cases, menstruating people can protect themselves by simply eating iron-rich foods during their period.