1.5 Identify the consequences of a diet lacking in iron

This guide will help you answer 1.5 Identify the consequences of a diet lacking in iron.

Iron is a mineral that the body needs for growth and development. It is part of haemoglobin, a protein in red blood cells. Haemoglobin carries oxygen from the lungs to all parts of the body. Iron is also part of myoglobin, which supplies oxygen to muscles. Our bodies use iron for several important functions beyond oxygen delivery.

Without enough iron, the body cannot make enough healthy red blood cells. This means that organs and tissues might not get enough oxygen. For most people, a balanced diet should provide enough iron. Some people are at higher risk of iron deficiency. This includes children, teenagers, women who menstruate, pregnant women, and older adults.

Sources of Iron

There are two types of iron in food:

Haem iron: Found in animal foods like red meat, poultry, and fish.
Non-haem iron: Found in plant foods such as beans, lentils, spinach, fortified cereals, and dried fruits.

Haem iron is easier for the body to absorb. Non-haem iron is not absorbed as easily, but its absorption can improve with sources of vitamin C, like peppers or oranges, eaten at the same meal.

How Much Iron Do You Need?

Different groups of people need different amounts of iron. Average daily needs depend on age, gender, and stage of life.

Children (1–10 years): About 7-10mg per day
Teen boys (11–18 years): 11-14mg per day
Teen girls (11–18 years): 15mg per day
Adult men: 8.7mg per day
Women (19–50 years): 14.8mg per day
Women (post-menopause): 8.7mg per day
Pregnant women: More than usual, as advised by a health professional

People who lose blood (periods, injury, or medical conditions) need more iron.

Why People May Lack Iron

There are several reasons someone’s diet might lack iron:

Not eating enough iron-rich foods
Poor absorption from conditions like coeliac disease
Heavy periods
Pregnancy (extra iron needed for the baby)
Vegetarian or vegan diets without proper planning
Chronic blood loss (internal bleeding, ulcers)

Lack of iron in the diet over time can lead to iron deficiency.

Symptoms of Iron Deficiency

Symptoms appear when the body’s iron stores fall. At first, someone may not notice any signs. As the lack becomes more severe, symptoms develop, including:

Tiredness and fatigue
Weakness
Shortness of breath
Pale skin
Dizziness or feeling light-headed
Cold hands and feet
Brittle nails
Hair loss
Swollen, sore tongue
Restless legs
Poor appetite (especially in children)

These symptoms often go unnoticed at first, or are put down to being busy or stressed.

Iron Deficiency Anaemia

Anaemia means “not enough healthy red blood cells.” The most common type is iron deficiency anaemia. This happens when the body cannot make enough haemoglobin due to lack of iron. Red blood cells become smaller and fewer. Symptoms worsen and daily life is affected.

How Iron Deficiency Anaemia Affects the Body

Reduced work capacity: Adults may feel too tired for daily tasks.
Impaired learning: Children with anaemia may struggle to concentrate and learn.
Impaired immunity: The body is less able to fight off infections.
Pregnancy risks: Higher risk of premature birth and low birth weight for babies.
Irregular heartbeat: The heart works harder to move oxygen, which can cause heart problems if untreated.

Short-Term Consequences of Low Iron Intake

If a diet lacks iron for a short time, the body will use what is stored in the liver, spleen, and bone marrow. The person might not feel unwell at first.

Short-term impacts can include:

Mild tiredness
Lower energy
Difficulty focusing

The body may compensate by absorbing more iron from food or breaking down its own stored iron. If low intake continues, stores are used up and deficiency develops.

Long-Term Consequences of Iron Deficiency

If lack of iron continues for weeks or months, consequences become more severe. These go beyond tiredness and can affect many systems in the body.

Long-Term Effects on Children and Babies

Children need iron for growth and brain development. Long-term deficiency can lead to:

Delayed growth and development
Behaviour concerns
Poor performance at school
Poor muscle function
Increased risk of infections

For babies, a lack of iron can affect overall development and delay motor skills.

Impact on Women of Childbearing Age

Women who menstruate lose blood every month. If they do not get enough iron, they may develop anaemia more easily. Long-term effects include:

Persistent tiredness affecting daily life
Difficulty working or looking after family
Lowered immunity, leading to sickness
Complications in pregnancy

Effects on Older Adults

Older adults may eat less or have underlying health conditions that affect absorption. For them, the impact includes:

Greater risk of falls
Reduced muscle strength
Slower recovery from illness
Cognitive decline

Other Long-Term Health Effects

Frequent infections
Sores at the corners of the mouth
Reduced exercise ability and breathlessness
Irregular heart rhythms or heart failure in extreme cases

Risks Associated with Untreated Iron Deficiency Anaemia

Iron deficiency anaemia increases risk of serious health problems. Some of these include:

Pregnancy complications: Higher risk of giving birth early, having a low-birthweight baby, and postpartum depression.
Heart problems: Severe anaemia makes the heart work harder. This can lead to an enlarged heart or heart failure.
Increased chance of infections: White blood cells work less effectively, so the body is more likely to catch infections.
Delayed recovery after illness: Less oxygen reaches tissues, slowing healing.

If untreated, these issues can cause lasting harm. Early detection and dietary changes matter.

Groups at Greater Risk of Iron Deficiency

Some groups have higher iron needs or are more likely to be affected by low intakes:

Infants and toddlers: Rapid growth requires more iron.
Teenage girls: Rapid growth and the start of periods increase iron needs.
Women of childbearing age: Blood loss from monthly periods.
Pregnant women: Body needs extra iron for the baby and the placenta.
Older adults: Low absorption and reduced intake.
People with chronic diseases, such as kidney disease or certain gastrointestinal disorders.
Vegetarians and vegans: Plant sources contain non-haem iron, which is harder to absorb.

Preventing Iron Deficiency

Avoiding a lack of iron in the diet means eating the right foods and getting routine health checks if needed.

Key ways to prevent deficiency:

Include iron-rich foods in meals: Red meat, beans, lentils, fortified cereals, green leafy vegetables, dried fruits.
Combine plant-based iron foods with vitamin C sources to help absorption.
Avoid drinking tea or coffee with meals, as these can block iron absorption.
Seek advice if you belong to a high-risk group.

Some people need supplements, but these should be taken only after consulting a doctor.

Diagnosing and Treating Iron Deficiency

Diagnosis involves a discussion of symptoms, a physical examination, and blood tests to check for anaemia and iron levels.

Treatment usually follows these steps:

Improve diet by adding iron-rich foods.
Take iron supplements if prescribed.
Treat any underlying medical conditions that might cause blood loss or malabsorption.

Most people feel better within a few weeks of starting treatment. Symptoms of tiredness and poor concentration improve first.

Myths About Iron

Some common myths can delay correct treatment and advice:

“Only vegetarians get iron deficiency.” Not true; anyone can be affected if their intake is too low or they lose blood.
“You can eat lots of spinach to recover.” While spinach contains iron, it is not easily absorbed by the body unless combined with vitamin C.
“Iron tablets are always the answer.” Supplements help if deficiency is confirmed, but too much iron can harm the body.

Consequences for the Workplace and Daily Living

Iron deficiency does not just affect health. It can affect work, school, and home life:

Workers may miss days due to tiredness or illness.
Performance at school or work might suffer.
Tasks requiring focus, such as driving, can become harder and more dangerous.
Children may struggle with learning and socialising.
Appetite and eating habits can change, leading to more health problems.

Some people may become withdrawn or feel low in mood, making social activities less appealing.

Improving Iron Intake

Practical steps to help improve iron intake:

Eat a mixture of animal and plant sources if possible.
Add fruits and vegetables rich in vitamin C to meals with plant sources of iron.
Prepare foods with cast iron cookware, which can add iron to meals.
Check food labels for “iron-fortified.”
If vegetarian or vegan, pay special attention to eating a range of plant-based sources.

If absorption is a problem owing to a health issue, consult a healthcare professional for further guidance.

Iron Overload – A Note

While rare, too much iron can be harmful. Some people have a genetic condition called haemochromatosis, which leads to iron overload. Always use supplements under medical guidance—not on your own.

Final Thoughts

The impact of lacking iron in the diet is wide-ranging. Many people do not realise they are not getting enough iron until they feel tired, weak, or unwell. Over time, the effects accumulate and can include serious health problems. For children, learning and development suffer. For adults, work, family life, and general wellbeing decline.

Paying attention to the foods eaten, understanding which are rich in iron, and choosing the right combinations is important. If you notice signs of iron deficiency in yourself or those around you, act early. Seek advice from a health professional. Iron deficiency is one of the most common nutritional problems, but it is easy to prevent and treat.

Taking small steps, like checking meal variety and looking out for otherwise unexplained tiredness, helps maintain good iron levels. This boosts energy, supports growth and healing, and keeps the body working well. By knowing what iron does and what happens when diets lack it, you are better prepared to make positive choices for long-term health.