Many of us may struggle with tiredness throughout winter, but extreme fatigue can’t always be blamed on the cold and dark weather during November to February.
People suffering from low energy and fatigue should check their iron levels at home, as hospital admissions for vitamin and mineral deficiencies hit a record high, say experts.
NHS England figures showed the number of hospital admissions for lack of iron in 2023-24 increased almost tenfold from 1998-99, and up 11 per cent just from the year before, reported Surrey Live.
While many explain tiredness by blaming typical winter fatigue, experts from the at-home testing provider MyHealthChecked say early detection of iron deficiency from at-home testing could help take some of the pressure off the NHS.
Dr Dave Nichols, NHS GP and resident doctor for MyHealthChecked, said: “Iron deficiency occurs when the body does not have enough iron. When you are low in iron your body is unable to produce enough of an important protein called haemoglobin in our red blood cells that we need to carry oxygen around the body.
“The main causes of iron deficiency are through blood loss (e.g. heavy periods), increased iron needs (e.g. pregnancy), inadequate dietary intake, conditions that cause poor iron absorption or secondary to some chronic medical conditions.”
Iron deficiency is often missed by many due to not making the link between anemia and its symptoms. But it’s manageable with diet changes and supplements that cost as little as two pence each.
He continued: “Initially iron deficiency may not cause any symptoms, or symptoms that are very mild and go unnoticed. As the body becomes more deficient and starts to develop anemia the symptoms will worsen. Common symptoms include:
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Tiredness and a lack of energy
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Pale skin
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Shortness of breath
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Dizziness or lightheadedness
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Headaches
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Difficulties concentrating or irritability”
For those who want to eliminate iron deficiency as a possible cause of tiredness this winter, one straightforward solution is at-home testing.
Nutritionist for MyHealthChecked Isabela Ramos said: “If you’re unsure whether you’re getting enough iron, consider using an at-home Iron Deficiency Rapid Test.
“It’s a quick and easy way to check your iron levels, helping you make informed decisions about your diet to ensure you stay healthy and energised – without having to visit your GP.
“Testing empowers you to take action – whether that’s adjusting your diet or seeking further advice from a healthcare professional.”
Jackie, 62, from Cardiff, wanted to check her iron levels after two bereavements in quick succession led to a change in her diet.
Jackie’s test revealed that she is not iron deficient, but testing has brought the idea of being more in control of her health back to the front of her mind.
She said: “I’ve always understood the importance of maintaining iron levels – my mother taught me when I was younger, particularly around my period, and she supplemented her own diet with iron tablets.
“For me, iron deficiency had never been a big concern as I knew my diet was balanced, but with the life changes I’ve recently experienced, it had started to cross my mind.”
Jackie added: “If I didn’t take the test, my iron levels may have started to slip. So, I’m going to be closely managing my iron consumption through my diet and testing at home more regularly – I’ve relit the fire that had gone about my physical health.”
Isabela said: “Iron is found in two forms: haem iron, which comes from animal products, and non-haem iron, found in plant-based foods. Great sources of iron include:
Haem iron: Red meat, poultry, and fish, such as sardines and tuna.
Non-haem iron: Lentils, chickpeas, tofu, fortified cereals, and dark leafy greens like spinach and kale.
“To help your body absorb iron more effectively, pair iron-rich foods with those high in vitamin C, such as citrus fruits, peppers, or tomatoes. For example, squeeze some lemon over a spinach salad, or add strawberries to your cereal.”
Just as it’s key to increase your intake of iron-rich foods, there are also certain foods that should be avoided or limited by those who are iron-deficient, as they can reduce iron absorption.
Isabela added: “Calcium, found in dairy products, and caffeine, present in tea and coffee, are two common culprits. To maximise iron absorption, try to wait at least two hours after consuming iron-rich foods before having calcium or caffeine.”
Alongside adjusting your diet around iron-rich foods, Isabela addresses that those who are iron-deficient should check regularly to see if levels are improving.
She said: “Once you’ve addressed an iron deficiency, it’s a good idea to keep an eye on your levels to ensure they remain in a healthy range.
“For most people, a recheck every three to four months after completing treatment is a sensible approach. If you have an ongoing condition, such as heavy periods or a diet low in iron, you may benefit from more regular checks.
“Monitoring your iron levels ensures you stay on track and can make adjustments if needed to avoid slipping back into deficiency.”
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