23/04/2026
Feeling flat, tired or low on energy?
You could be low on iron.
Iron is the most common nutrient deficiency in Australian women.
Why iron matters:
Iron helps carry oxygen around our blood, so when levels are low, energy takes a hit.
Who is most at risk?
- Pregnant women
- Teenage girls
- Women with heavy periods
- Perimenopausal women with heavier or more frequency cycles
- Indigenous women
- Vegetarians or vegans
Two types of iron:
1. Haem iron (animal foods) - more easily absorbed.
Found in lean red meat, oysters, mussels, liver, chicken thighs.
Tip: the darker the meat the higher the iron.
2. Non-Haem iron (plant foods) found in lentils, chickpeas, beans, tofu, nuts, spinach, broccoli, fortified breads and cereals.
If you rely mostly on plant-based iron, maximise your non-haem iron absorption by:
> Pairing with haem iron– e.g. add some strips of lean beef to a veggie stir-fry including cashews and leafy greens
> Adding vitamin C – e.g. a squeeze of lemon, tomatoes or capsicum
> Having calcium-rich foods (dairy) and supplements at a different time to iron-rich meals.
> Enjoying tea, coffee and wine separate to meals containing non-haem iron.
> Reducing phytates in legumes by rinsing, soaking overnight and discarding water before cooking dried lentils, beans or chickpeas.
If you think your iron might be low, the best way to check is with a blood test through your GP.
You’ve got this 💕
Lizzie Edwards
Accredited Practising Dietitian now @ Flex
NB This is general nutrition information and may not suit everyone. For personalised advice, speak with an Accredited Practising Dietitian or your healthcare team.
