Recently, I experienced insatiable cravings for red meat. I’m very in tune with my body and know that red meat and other food cravings can happen when my period is coming. That’s because, during this time, it’s common to experience a dip in iron levels (and red meat is high in iron).

However, even outside of my period, I was still noticing a pattern of intense cravings for red meat as well as other foods including dark chocolate and Medjool dates. This made me realize my body was trying to tell me something, biologically speaking.

When I brought this up to my registered dietician, she pointed out that all of these foods, especially red meat, are extremely high in iron, which made her presume (without blood tests to confirm due to my vehement protest to needles) I probably was deficient in iron.

She asked me a few other questions pertaining to iron deficiency symptoms and other indicators that would signal low iron symptoms. She then recommended an iron supplement and said it would take about three to four weeks to see if I noticed any changes. Surprisingly, one month later, the cravings stopped.

A 2013 article published in the Journal of Cold Spring Harbor Perspectives in Medicine noted that 30% of the worldwide population is deficient in iron, with 10 million people alone being in the United States — so you may very well be someone who exhibits iron deficiency symptoms. (Keep in mind this was 10 years ago, so the numbers could be even higher today.)

What is iron, and why is it important?

“Iron is a crucial mineral that enables healthy blood to hold oxygen across the body,” says Katherine Gomez, RD. “It is required for the production of healthy red blood cells and optimal hemoglobin function, which transports oxygen from the lungs to all body parts. It also helps combat fatigue, supports good cognitive function and the immune system, and contributes to good health and vitality.”

Adequate iron is essential for your body, including your brain, to function at its best, shares Allison Dobbyn, RD, of 123 Go Nutrition, and a loss of iron can result in iron deficiency anemia.

According to the National Academy of Sports Medicine (NASM), iron is a trace mineral found in food as heme and nonheme iron. Heme iron is a type of iron found in animal foods and about 25% is absorbed by the body, while nonheme iron is a type of iron found in plant foods with only 10% of it being absorbed by the body.

Heme iron is only found in animal flesh, and even then, only comprises half of the iron in the food — which means most of the body’s iron comes from nonheme sources for individuals consuming a mixed diet. Great sources of iron include animal proteins like clams, fish, poultry, and meat as well as beans, dark leafy greens, fortified cereals, legumes, and molasses (who knew?).

Vegans and vegetarians are at risk for being deficient in iron, so it’s best to load up on iron-rich foods like beans, certain nuts and seeds, lentils, and tofu as well as possible supplements. (Hey, look at me, I’m not a vegan or vegetarian and I still needed a supplement.)

“Absorption [of iron] is tightly regulated, and the body is good at absorbing more iron when it is needed and absorbing less when it needs less,” writes NASM. Although a trace mineral, iron is needed for energy metabolism and is used to transport and release oxygen as part of hemoglobin in red blood cells. We all need it, especially athletes and people who are pregnant or premenopausal.

Iron deficiency symptoms

When I was experiencing iron deficiency symptoms, I bruised easily and held on to bruises for, like, ever. I was also craving sources of iron, I felt fatigued, and I was even having crazy cravings for the taste of clay, which was a dead giveaway to my RDN that I was deficient in iron.

It may sound super gnarly, but people who are deficient in iron may develop a syndrome called pica, which causes strange cravings to eat items that have no nutritional value, like clay, dirt, ice, or starch. It’s unclear exactly why this happens, but the cravings seem to go away when patients take iron supplements.

Here are some other common iron deficiency symptoms:

• Apathy, irritability, and other depressive symptoms
• Cold feet and hands
• Dampened immune system
• Difficulty concentrating
• Dizziness and lightheadedness
• Fatigue
• Feeling tired
• Headaches
• Impaired cognitive function
• Low energy levels
• Pale skin
• Poor appetite
• Problems breathing
• Restless legs
• Shortness of breath
• Swollen tongue
• Tachycardia (fast heart rate)
• Weakness

“If you have any of these symptoms, it is best to see your doctor to get a blood test to confirm the diagnosis of iron deficiency,” says Dobbyn. “Taking iron supplements if you do not need them can make you sick and over time cause organ damage.”

How much iron do you need?

If you feel like you have low iron symptoms, you may be wondering how much iron you need. According to the National Institutes of Health Office of Dietary Supplements, the recommended dietary allowance (RDA) of iron for women is 18 milligrams or 27 grams during pregnancy. For men, it’s 8 milligrams. 

While you don’t need to monitor every milligram of iron going into your body to ensure you have enough, you should be mindful of what foods you’re consuming and be sure to add some iron-rich picks to each meal. Some foods that are rich in iron include:

• Animal proteins like beef, duck, lamb, poultry, and turkey
• Beans, legumes, and lentils
• Certain nuts and seeds like cashews and pine nuts
• Dark leafy greens like collard greens, kale, spinach, Swiss chard, and turnip greens
• Fortified cereals and pasta
• Fruits like dried apricots, dried figs, prunes, prune juice, and raisins
• Molasses
• Mushrooms
• Nuts like almonds, cashews, peanuts, and walnuts 
• Organ meat, especially liver from beef, chicken, or pork
• Palm hearts
• Pumpkin seeds
• Seafood like clams, fish, oysters, sardines, and shellfish
• Soybeans
• Sunflower seeds
• Tempeh and tofu
• Vegetables like broccoli 

To boost iron absorption in the body, eat iron-rich foods together with vitamin C-rich foods like broccoli, citrus fruits, orange juice, red peppers, strawberries, and tomatoes.

If you experience iron deficiency symptoms or low iron symptoms and opt for an iron supplement, look for one that’s gentle on the stomach as some can be super harsh. (I tried one and it was the worst stomach ache I’ve had.)

Finally, avoid taking iron supplements together with dairy sources like a cheese stick or yogurt. My RDN taught me that both calcium and iron compete for absorption in the body. If you do take them together, nothing bad will happen — but if you’re looking for maximum absorption, especially of the iron, it’s best to take an iron supplement on its own or with other food that’s not calcium-based.

Could you be deficient in iron?

If you think you may be exhibiting some iron deficiency symptoms, schedule an appointment with your doctor or RDN to confirm through a blood test. Then you can discuss some ways that will help you combat any low iron symptoms.