Could low iron levels exacerbate your anxiety?

Anxiety is a common mental health condition that affects millions of people worldwide. Its causes can vary, ranging from biological factors to environmental stressors. However, what if there’s a hidden link between low iron levels and anxiety?

In this blog post, we’ll explore iron levels and their potential impact on anxiety. We’ll show you the signs and symptoms to watch out for to determine if your iron levels are low and explore how this might be connected to anxiety.

Additionally, we’ll provide insights on interpreting your iron levels and understanding the results of a blood test. We’ll also discuss the roles of critical co-factors, including B12, vitamin A, copper and 5-MTHF (methyl folate). Furthermore, we’ll explore how to address the root causes of low iron, such as gut health, nutrient deficiencies, heavy menstrual bleeding (HMB), and the iron-thyroid connection. Finally, we’ll offer practical tips to support your journey if you struggle to increase your iron levels.

Unmasking the Iron-Anxiety Connection: Iron is an essential mineral that plays a crucial role in various bodily functions, including producing red blood cells and transporting oxygen. Insufficient iron levels can lead to a condition known as iron deficiency anemia, which has been associated with a range of symptoms, including fatigue, weakness, and decreased cognitive function. Recent research suggests low iron levels may contribute to developing or exacerbating anxiety.

Signs and Symptoms of Low Iron Levels: Determining whether your iron levels are low can be challenging, as the symptoms can be subtle and easily attributed to other causes. However, some common signs to watch out for include persistent fatigue, weakness, shortness of breath, rapid heartbeat, difficulty concentrating, and even restless leg syndrome. If you experience these symptoms alongside anxiety, it may be worth exploring your iron levels.

Understanding Blood Test Results: Getting a comprehensive blood test is essential if you suspect low iron levels might be affecting your anxiety. The two primary measurements to focus on are serum ferritin and hemoglobin levels. Serum ferritin indicates iron storage levels in your body, while hemoglobin measures the amount of iron in your red blood cells. Consulting with a healthcare professional to interpret these results can provide valuable insights into your iron status.

The Roles of Key Co-factors: In addition to iron, several co-factors play crucial roles in iron absorption and utilisation, potentially influencing anxiety levels:

1. B12: Vitamin B12 is essential for healthy brain function and produces neurotransmitters that regulate mood. Deficiency in B12 can contribute to anxiety and worsen the symptoms associated with low iron levels.
2. Vitamin A: Vitamin A supports iron absorption by promoting the production of transferrin, a protein that transports iron throughout the body. Adequate vitamin A levels are necessary to optimise iron utilisation.
3. Copper: Copper is involved in the conversion of iron into its usable form, facilitating its incorporation into red blood cells. Imbalances in copper levels can impair iron metabolism, potentially impacting anxiety levels.
4. 5-MTHF (Methyl folate): 5-MTHF is the active form of folate, a B-vitamin necessary for proper iron metabolism. Adequate levels of 5-MTHF support the production of red blood cells and may contribute to reducing anxiety.

Addressing the Root Cause of Low Iron

To effectively manage low iron levels, it’s crucial to identify and target the underlying causes. Several factors can contribute to low iron, including:

1. Gut Health: Impaired gut health, such as coeliac disease or gastrointestinal disorders, can affect iron absorption. Addressing gut health through a nutrient-dense diet, probiotics, and targeted supplementation may improve iron levels.
2. Nutrient Deficiencies: Low iron levels may stem from deficiencies in other nutrients, such as vitamin C, folate, or vitamin B12. Ensuring a balanced and varied diet or considering targeted supplementation can help address these deficiencies.
3. Heavy Menstrual Bleeding (HMB): Women experiencing HMB are at a higher risk of iron deficiency due to excessive blood loss. Consultation with a healthcare professional can help manage HMB and address associated iron deficiencies.

The Relevance of the Iron-Thyroid Connection: Iron and thyroid function are intricately linked. Low iron levels can affect thyroid hormone synthesis and metabolism, potentially contributing to symptoms of anxiety and fatigue. Conversely, thyroid dysfunction can impair iron absorption and utilisation. Assessing thyroid function alongside iron levels can provide a comprehensive understanding of your health and guide appropriate interventions.

Practical Tips for Boosting Iron Levels

If you find it challenging to increase your iron levels, implementing the following tips may support your journey:

1. Eat iron-rich foods: Incorporate iron-rich foods into your diet, such as lean meats, poultry, fish, legumes, leafy greens, and fortified cereals.
2. To enhance iron absorption, consume vitamin C-rich foods (like citrus fruits and bell peppers) alongside iron-rich meals.
3. Consider supplementation: Please consult a health care practitioner for more information on the best iron supplements if more than dietary changes are needed. I can guide you on the appropriate dosage and form of iron so you can determine how much iron you need daily to start seeing results.
4. Manage stress: Stress can impact iron absorption and overall well-being. Incorporate stress management techniques such as meditation, regular low-impact exercise, and adequate sleep to support your iron levels and reduce anxiety.

While anxiety is a complex condition with various underlying causes, it’s essential to consider the potential impact of low iron levels on its development and severity. You can gain valuable insights into your iron status by recognising the signs and symptoms of iron deficiency and understanding the blood test results. Exploring the roles of crucial co-factors such as B12, vitamin A, and copper, alongside addressing root causes like gut health, nutrient deficiencies, and heavy menstrual bleeding, provides a comprehensive approach to managing anxiety and improving overall well-being. Additionally, recognising the relevance of the iron-thyroid connection adds another layer of understanding to the big picture.

Please get in touch with me to ensure a tailored approach, enabling you to address your iron status and anxiety and improve your quality of life.

Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare practitioner before changing your health regimen.

---

References

[1] Lichtin AE. Iron deficiency anaemia. Merck Manual professional version. [Online]. 2013. Available from: www.merckmanuals.com/professional/hematology-and-oncology/approach-to-the-patient-with-anemia/red-blood-cell-production. [Cited 14/07/23].

[2] Braun L, Cohen M. Iron. In: Herbs and natural substances: an evidence-based guide: 4th ed. Vol 2. Sydney: Elsevier/Churchill Livingstone. 2015:622-633.

[3] Australian Bureau of Statistics. Australian Health Survey 2011-12. Iron. [Online]. 2016. Available from: www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4364.0.55.008~2011-12~Main%20Features~Iron~402. [Cited 14/07/23].

[4] Pasricha SR, Flecknoe-Brown SC, Allen KJ, et al. Diagnosis and management of iron deficiency anaemia: a clinical update. Med J Aust. 2010 Nov;193(9):525-532.