Could eating more iron stop you feeling tired?

By Fiona Hunter, Nutritionist

A recent survey found that one in eight of us feels tired all the time.

It’s surprising, then, that we are only just starting to understand some of the causes of tiredness and fatigue. What’s more, new research is throwing up some surprising facts about the role that diet plays.

How does iron deficiency affect you?

Iron deficiency is the most common nutritional deficiency in the world. More than 30% of the world's population is anaemic, according to the World Health Organisation.

The National Diet and Nutrition Survey finds that 49% of girls aged 11–18 and 25% of women aged 19–64 in the UK have low iron intakes. What effect does this have on energy levels? Watch the video to find out.

Can boosting your iron help if you're not anaemic?

Experts believe that increasing your iron intake may give you more energy if your iron stores are low, even if your haemoglobin (the part of your red blood cells that carries oxygen) levels are above the cut-off for anaemia. Non-anaemic iron deficiency is estimated to affect about three times as many people as iron-deficiency anaemia. The British Medical Journal and NHS agree that it may be an under-recognised cause of fatigue, particularly among women of child-bearing age.

To put this problem into context, according to the National Diet and Nutrition Survey, 9% of older girls have iron-deficiency anaemia, but nearly 49% have low iron stores intakes. Among 35–49 year old women, 5% have iron-deficiency anaemia, but nearly 25% have low iron intakes. Anaemia and low iron stores are rare among boys and men under the age of 64, but are significant risks for those over the age of 65.

Does that mean you should take iron supplements if you feel tired? Not necessarily – it is important to see your doctor and ask for a diagnosis as it is possible to overdose on iron.

What should you eat to reduce tiredness?

Can other deficiencies cause fatigue?

Many of us take vitamin or mineral supplements. But how commonly is tiredness caused by vitamin or mineral deficiencies apart from iron?

Vitamin D: One in six of the UK adult population has low levels of vitamin D. Symptoms include fatigue. Vitamin D can be sourced from sunlight and supplements.

Vitamin B12: More common in older people, tiredness is a symptom of B12 or folate anaemia, but it's usually caused by absorption issues.

Always consult a doctor

Always consult a doctor if you are feeling tired to rule out a serious medical cause. Also speak to your GP before taking supplements, as it is possible to overdose on some vitamins and minerals.

Originally published September 2018. Updated June 2024