Women's Nutrition: Iron, Food and Everyday Energy

Content updated: 1 September 2026

Iron needs can be higher during menstruation and pregnancy. Food variety, symptom awareness and appropriate testing are safer than guessing or taking high-dose supplements without advice.

Understand iron

Iron helps the body make haemoglobin, which carries oxygen in the blood. Menstruating women, pregnant people and those with heavy periods may be more likely to have inadequate iron.

Choose food sources

Iron is found in meat, poultry and seafood as well as lentils, beans, chickpeas, leafy vegetables, nuts and fortified foods. A varied diet also provides protein, folate and other nutrients needed for energy and health.

Notice possible deficiency

Persistent tiredness, weakness, pale skin, headaches, dizziness, shortness of breath or unusual cravings can have many causes, including iron deficiency. A blood test is more reliable than guessing from symptoms.

Use supplements carefully

• Do not start high-dose iron without advice or appropriate testing.
• Keep iron products out of children's reach.
• Tell your clinician about pregnancy, heavy bleeding, digestive symptoms and all medicines.