Iron is an essential mineral found in two proteins in red blood cells: hemoglobin and myoglobin. It helps transport oxygen from the lungs to other parts of the body, supports connective tissue health, and promotes metabolic processes. When your body lacks iron, these functions are compromised, leading to various symptoms and potential health complications.

Iron deficiency can occur for several reasons. Some people have conditions that reduce the body’s ability to absorb iron, such as celiac disease or inflammatory bowel disease. Others may not consume enough iron-rich foods, or have higher iron needs due to pregnancy or breastfeeding. Blood loss—caused by heavy menstrual periods, gastrointestinal bleeding, injury, or urinary tract bleeding—can also lead to iron deficiency.

Early recognition of iron deficiency is crucial to prevent serious complications such as heart problems, pregnancy complications, or delayed growth in children. Here are seven common signs that your body may be lacking iron:

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1. Fatigue

Fatigue is one of the most common signs of iron deficiency. You may feel weak or tired even if you get enough sleep. This happens because low iron levels mean insufficient hemoglobin to transport oxygen to all tissues, leading to reduced energy.

Iron deficiency can also disrupt sleep and contribute to conditions like insomnia or restless leg syndrome, which further worsen fatigue.

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2. Cold Hands and Feet

Iron deficiency can reduce blood circulation, causing cold fingers and toes, even in warm environments. Without enough hemoglobin, oxygen delivery to the extremities is compromised, making your hands and feet feel colder than those of others around you.

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3. Frequent Headaches

When the brain doesn’t receive enough oxygen, headaches may occur. Low iron levels can also cause swelling in blood vessels, creating pressure that leads to pain. Studies have shown a strong link between iron-deficiency anemia and chronic daily headaches, including migraines.

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4. Pale or Unusual Skin Tone

Paleness is another sign of reduced circulation due to insufficient red blood cells. On lighter skin tones, this may be visible across the face; on darker skin tones, paleness is often noticeable inside the mouth or on the eyelids.

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5. Dizziness or Lightheadedness

Feeling dizzy or lightheaded is common when iron levels are low. Without enough iron, red blood cells cannot deliver sufficient oxygen to the brain and other organs, which can cause faintness or unsteadiness.

Although dizziness is not specific to iron deficiency, it becomes more concerning when combined with other symptoms.

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6. Weak or Brittle Hair and Nails

Iron deficiency can weaken nails and cause them to become brittle or concave, sometimes forming a spoon-like shape. Hair may also thin or fall out due to reduced nutrients and blood flow necessary for growth. Research identifies iron deficiency as a frequent cause of hair loss.

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7. Craving Non-Food Substances (Pica)

Iron deficiency can trigger unusual cravings for non-nutritive substances like ice, dirt, raw rice, or paper—a condition known as pica. In the United States, approximately 25% of people with iron deficiency experience pica, especially pregnant women and teenagers. The exact cause remains unclear.

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What to Do

If you notice these symptoms, consult a healthcare professional. Blood tests can confirm iron deficiency and guide appropriate treatment.

To prevent or manage iron deficiency, include iron-rich foods in your diet, such as lean meats, dark leafy greens, beans, lentils, and iron-fortified cereals