The Importance of Iron for Every Stage of Womanhood:
Iron plays a vital role in women’s health across the various life stages. During adolescence, it supports growth and development, while in the reproductive years, it helps compensate for iron lost during menstruation. Iron is particularly important in pregnancy, supporting the wellbeing of both the mother and the developing baby. During perimenopause, menopause, and post-menopause stages, maintaining optimal iron levels supports overall health as the woman’s body adapts to major hormonal and physical changes.
Why Does Iron Deficiency Occur in Women?
Iron deficiency is one of the most common nutrition problems worldwide, and it especially affects women during key life stages when their bodies require more iron. The latest Irish Nutrition & Dietetic Institute survey found that 42% of Irish women could be at risk of iron deficiency.⁴ Menstruation, pregnancy and diet can all contribute to iron deficiency in women, as each can increase the body’s iron needs or limit how much is absorbed.
How Periods Affect Iron Levels:
A typical period causes a loss of 30-40ml of blood with heavier periods amounting to a loss of 80ml per cycle. Big losses like these can cause iron run out over time especially if the body does not get enough iron from the diet. ⁵ ⁶
-
Iron is a core component of haemoglobin; an iron rich protein found in red blood cells which helps to transport oxygen throughout the body. During menstruation, women lose blood which also means losing the iron carried within those red blood cells.
-
Iron is stored within body cells as a protein known as ferritin. When iron intake from the diet is not enough to make up for menstrual blood loss, the body will start to take from its iron stores. When these iron stores run low or are used up, iron deficiency can occur. ⁵
Pregnancy & The Growing Demand for Iron:
During pregnancy, the mothers need for iron increases significantly. This happens for three main reasons: the mothers blood supply increases, the baby needs iron to grow, and the placenta requires iron to function properly.
-
A mother’s blood supply increases to support her body and the growing baby. This means she needs more iron to make the extra red blood cells that carry oxygen around the body.
-
The developing baby also needs iron for growth, oxygen transport and to build up iron stores that will be used for the first six months of its life.
-
The placenta, which nourishes the baby, also has high iron demands and can store iron for times where the mothers supply is low.
Overall, pregnancy requires about 1 gram of extra iron, shared almost equally between the mother and the baby.¹
The Role of Iron During Breastfeeding:
Postpartum, iron is crucial for helping a mother to recover after birth and for nourishing her baby. After pregnancy, a mother’s body is still replenishing iron lost during childbirth while her baby relies on iron transferred through breastmilk. Therefore, it is essential for women post-partum to focus on an iron rich diet and supplementation if needed to support both themselves and their baby.²
How Iron Needs Change During Perimenopause, Menopause & Post Menopause:
During perimenopause, menopause, and post-menopause stages, maintaining optimal iron levels supports overall health as the woman’s body undergoes major hormonal changes.
-
Among perimenopausal and menopausal women, the drop in oestrogen levels can affect how the body absorbs, stores, and uses iron. Maintaining sufficient iron levels supports energy levels and may help manage menopause-related fatigue.
-
In post menopause, when menstruation ends, women no longer lose iron through monthly periods, leading to reduced iron requirements. However, existing iron deficiencies may persist or even worsen.²
The Impact of Diet:
What women eat can have a substantial impact on their iron levels. Factors such as diet type (vegetarian/vegan), calorie intake, hormonal changes, and dietary inhibitors like coffee and some fruit and vegetables can all influence how much iron the body absorbs and uses.
-
Women’s diets are often lower in iron as they tend to eat less red meat and more plant-based foods which contains non-haem iron, the form of iron that the body cannot absorb as easily.
-
Women also tend to consume less calories than men which further limits iron intake.
How Much Iron Should Women get?
Iron requirements vary depending on a woman’s age and life stage. Guidelines from the NHS & HSE recommend a daily intake of 14.8mg for women aged 19-49. After menopause, iron demands fall further for iron decreases with postmenopausal women aged 50+ needing 8.7mg daily.³ ⁷
How To Help Increase Iron Levels:
Whether through diet or supplementation, maintaining steady iron levels is essential for women of all ages. To maintain optimal iron levels, focus on including these iron-rich foods in the diet:
-
Red meat: Beef and offal including liver are excellent sources of haem iron.
-
Leafy greens: Spinach & kale provide a high level of non-haem iron.
-
Nuts & Seeds: Cashews & hazelnuts are high in non-haem iron.
-
Legumes: Chickpeas and lentils are rich in non-haem iron.
-
Eggs: Primarily found in the yolk, eggs are a good source of non-haem iron.
-
Fortified cereals: Majority of fortified cereals contain non-haem iron.
While dietary iron should always be the foundation, our Iron Complex offers a well-balanced and effective dose, complemented by key nutrients like vitamin C, copper, and B-complex vitamins that help enhance absorption and support optimal iron utilization.
References:
-
Georgieff, M. e., 2020. Iron Deficiency in Pregnancy. American Journal of Obstetrics and Gynecology, 223(4), pp. 516-524.
-
Home, N., 2024. The importance of iron throughout women’s life stages.. [Online]
Available at: https://www.medicalindependent.ie/nursing-in-practice-ireland/nipi-cpd-modules/the-importance-of-iron-throughout-womens-life-stages/
[Accessed 5 January 2026].
-
HSE, 2023. Iron. [Online]
Available at: https://www2.hse.ie/conditions/vitamins-and-minerals/iron/
[Accessed 5 January 2026].
-
Irish Nutrition and Dietetics Institute, 2016. Women and Iron. [Online]
Available at: https://www.indi.ie/images/Women_and_Iron_December_2015_PDF.pdf
[Accessed 05 January 2025].
-
Mansour D, e., 2021. A Review of Clinical Guidelines on the Management of Iron Deficiency and Iron-Deficiency Anemia in Women with Heavy Menstrual Bleeding. Advances in Therapy, Volume 38, pp. 201-225.
-
National Health Service, (., 2022. Heavy Periods (Menorrhagia) and Dysfunctional Uterine Bleeding. [Online]
Available at: https://www.wuth.nhs.uk/media/18090/pl00829-heavy-periods.pdf
[Accessed 5 January 2026].
-
NHS, 2020. Iron. [Online]
Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/iron/
[Accessed 5 January 2026].
