The reality of 4pm darkness has truly set in. It's that time of year when dragging yourself out of bed feels harder in the mornings and by mid-afternoon, you're already dreaming about curling up on the sofa.
Blaming winter for feeling tired makes sense; less sunlight, colder weather and the general dreariness of it all. But if you're finding yourself unusually exhausted – when even a full night's sleep doesn't help – it might be worth considering whether something else is at play.
Iron deficiency is surprisingly prevalent across the UK. It's also frustratingly easy to overlook, because the symptoms look a lot like just being tired from the never-ending demands of daily life. Constant fatigue, struggling to focus and feeling cold all the time can be associated with low iron levels.
Understanding the Scale of the Issue
According to the NHS, iron deficiency anaemia is the most common type of anaemia. Yet, it often goes unrecognised because symptoms can easily be attributed to other causes, particularly during the winter when feeling tired seems almost inevitable.
Women of reproductive age face a particularly high risk due to monthly blood loss through menstruation, with heavy periods significantly compounding the problem. Pregnancy further increases iron requirements, as the body must support both maternal health and foetal development.
The issue extends beyond those with confirmed anaemia, though. Iron deficiency without anaemia can cause symptoms before red blood cell counts drop to anaemic levels. Many of these people experience fatigue, difficulty concentrating and feeling persistently cold while their iron stores are depleted but before anaemia actually develops.
Vegetarians and vegans face additional challenges, as plant-based iron (known as non-heme iron) is considerably less bioavailable than the heme iron found in meat and fish. Regular blood donors, people with gastrointestinal conditions affecting absorption and endurance athletes also face elevated risk.
Something many people overlook is tea and coffee, which contain tannins that inhibit iron absorption when consumed with meals. But you don't need to give up your morning brew. Simply spacing it away from iron-rich foods can help maximise absorption.
Building Iron Levels Through Diet
If you eat meat, red meat, chicken and fish all provide easily absorbed iron. For vegetarians and vegans, lentils, chickpeas, beans (including red kidney beans and edamame beans), tofu, spinach, kale, dried apricots and fortified breakfast cereals are excellent sources. The key with plant-based iron is pairing it with vitamin C to enhance absorption.
When Supplementation May Help
Sometimes, despite careful attention to diet, iron levels can remain stubbornly low. This is especially true if stores are already depleted. Power Health's Iron supplements offer a straightforward option for supporting dietary intake when needed.
However, persistent tiredness can stem from numerous causes, such as thyroid issues, vitamin B12 deficiency, other forms of anaemia or underlying health conditions. If you're constantly exhausted, speaking with your GP is the sensible first step. A simple blood test can determine whether low iron is the issue and guide appropriate management.
Iron supplements can cause gastrointestinal side effects in some people, particularly constipation. Your doctor can advise on dosage or suggest alternatives if standard supplements don't suit you.
The Bottom Line
Winter presents enough challenges without contending with constant exhaustion. If darker months consistently leave you feeling drained, and you recognise risk factors for iron deficiency, it's worth investigating. Addressing low iron levels – whether through dietary changes, supplements, or both – could make a tangible difference to how you navigate the season.
As with all dietary supplements, it's recommended to consult with a healthcare professional before adding new products to your regimen, particularly if you have any existing medical conditions, are pregnant or breastfeeding, or are taking other prescription and non-prescription medicines.
