The Widespread Issue of Iron Deficiency in Women

Iron deficiency is a major public health concern across Europe. A study analyzing European adults found that 26.8% of women suffer from iron deficiency, with even higher rates in older populations. In Sweden, 13.4% of non-pregnant women aged 15 to 49 were reported to be anemic in 2019, a figure that highlights persistent challenges despite healthcare advancements. Recent research among Swedish female military conscripts showed that 25% were iron deficient at the start of their service, increasing to 55% over five months.

The Consequences of Low Iron Levels

Iron plays a critical role in oxygen transport via hemoglobin, the protein in red blood cells. When iron levels drop, oxygen delivery to the body’s tissues becomes inefficient, leading to fatigue, dizziness, shortness of breath, and difficulty concentrating. Over time, untreated iron deficiency can weaken the immune system, impair cognitive function, and increase the risk of complications during pregnancy.

Women with heavy menstrual cycles, those following vegetarian or vegan diets, athletes, and individuals with digestive conditions affecting nutrient absorption (such as celiac disease) are at an even higher risk of deficiency. Without proper intervention, chronic low iron levels can contribute to long-term health issues such as reduced physical endurance, heart palpitations, and increased susceptibility to infections.

Why Regular Testing is Essential

One of the biggest challenges with iron deficiency is that its symptoms often go unnoticed or are attributed to other conditions like stress, depression, or general fatigue. Many women may feel persistently tired, struggle with brain fog, or experience frequent headaches without realizing that low iron levels are the underlying cause. Regular testing of iron status, including ferritin levels (iron storage), hemoglobin, and transferrin saturation, is essential for early detection and management.

Despite its high prevalence, iron deficiency is not routinely tested in standard health checkups in Sweden, meaning women must actively request these tests. Early diagnosis allows for timely intervention through dietary adjustments, iron supplementation, or other treatments that help restore optimal levels and prevent severe anemia.

How to Maintain Healthy Iron Levels

For women looking to prevent iron deficiency, a nutrient-rich diet is the first line of defense. Foods high in heme iron (the most easily absorbed form) include red meat, poultry, and seafood, while plant-based sources like lentils, beans, spinach, tofu, and fortified cereals provide non-heme iron, which can be paired with vitamin C-rich foods (citrus fruits, bell peppers) to enhance absorption. Avoiding excessive intake of coffee, tea, and calcium-rich foods during meals can also help maximize iron absorption.

For those who struggle to meet their iron needs through diet alone, iron supplements may be necessary. However, supplementation should always be guided by blood test results, as excessive iron intake can lead to toxicity and other health complications.

Final Thoughts: Prioritizing Iron Health for Long-Term Well-being

Iron is crucial for women's health, yet iron deficiency remains widespread and underdiagnosed across Europe and Sweden. By recognizing the signs, incorporating iron-rich foods, and prioritizing regular testing, women can take control of their health and prevent the serious consequences of low iron levels. Whether through dietary changes or targeted supplementation, ensuring adequate iron intake is key to maintaining energy, cognitive function, and overall well-being for the long term. If you experience persistent fatigue, dizziness, or other symptoms, it may be time to check your iron levels—because a simple test could make a world of difference.

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