Why ‘Normal’ Iron Levels Might Still Be Too Low for You
Low iron is one of the most common nutrient deficiencies I see in women, yet it’s often overlooked or brushed off as “just being tired.” Iron plays a critical role in energy production, oxygen transport, and overall vitality—so when levels are low, the whole body feels it.
Signs of low iron can be subtle at first but tend to build over time. Common symptoms include:
Persistent fatigue
Brain fog
Shortness of breath
Dizziness
Headaches
Brittle nails
Hair loss/Thinning
One of the most common things I hear in clinic is: “My doctor said my iron levels are normal… but I feel exhausted.”
And this is where it gets important—because “normal” doesn’t always mean optimal.
There are different ranges when it comes to iron status, particularly ferritin (your iron storage marker):
Deficient / anaemic: Ferritin typically <30 µg/L
Sub-optimal: Ferritin sitting above deficiency, but not high enough to support energy and overall wellbeing
Optimal: For menstruating women, ideally >60–80 µg/L
From a clinical nutrition perspective, we don’t wait until your body reaches full deficiency before taking action. Many women experience clear symptoms of low iron—especially fatigue and brain fog—while still sitting in that sub-optimal range. This is why it’s so important to look beyond the broad reference ranges, and instead assess how you’re actually feeling.
Why your Iron can be low?
Heavy menstrual bleeding - leads to iron loss each month.
Low Dietary Intake
Digestive Issues - we absorb iron in our gut. So issues such as dysbiosis, intestinal permeability (“leaky gut”), parasites and undiagnosed food intolerances or Coeliac Disease, can all impair absorption and lead to low iron.
What tests to do?
You can request a standard blood test through your GP or Nutritionist, checking your Iron Studies & Haemoglobin. These are a Medicare covered test through your GP.
If you suspect you have absorption issues, then we may screen for Coeliac Serology and possibly discuss microbiome testing.
How to boost low iron?
If you have low iron, supplementation may be needed. Choosing a high-quality, well-absorbed iron supplement is key. Some cheaper pharmacy options can cause constipation, nausea, or digestive discomfort, which often leads people to stop taking them. Forms like iron bisglycinate are typically better tolerated, but individual needs can vary.
Of course, food as medicine is always our first line of treatment, the most bioavailable sources of iron come from animal products, particularly:
Red meat: beef, lamb and kangaroo
Dark meat from Chicken or Turkey (e.g. chicken thigh)
Eggs
Organ meats like liver
Mussels, Clams, Sardines & Tuna
For those who struggle with eating liver, a beef liver supplement can be a practical alternative, offering a concentrated source of highly absorbable iron along with other supportive nutrients like B12 and vitamin A. You can take these in capsule form or powder to add to food. Always look for an organic grass-fed iron supplement.
Plant-based iron food sources such as lentils, spinach, and legumes do contain iron, but it’s in a less absorbable form. Pairing these foods with vitamin C (like citrus or capsicum) can help enhance absorption.
Ultimately, low iron isn’t something to ignore. You don’t need to wait until you’re clinically deficient to take it seriously. By looking beyond “normal” ranges, investigating root causes, and supporting your body with the right nutrition and supplementation, you can restore healthy iron levels—and with that, your energy, clarity, and overall sense of wellbeing.
