Why Your Body Might Need Extra Iron During Your Period

Everyone who menstruates loses iron when they bleed—and some may even experienceiron deficiency or anemiadue to the bleeding, according to experts.

“Everyone who menstruates does need a little bit more iron than the non-menstruating population because they are losing some blood every month,”Fran Haydanek, DO, an OB-GYN and a fellow of the American College of Gynecology (ACOG), told Verywell.

How Menstruation Leads to Iron Loss

Iron plays a role in many different bodily systems. “Iron is a major component in the storage and transport of oxygen throughout the body,”Leah Barron, RD, LD, CPT, a dietitian at The Baseline Lifestyle Co., told Verywell. “Iron is also involved in the metabolism of energy, and the synthesis of DNA, amino acids, and hormones, [and] iron also plays a role in a healthy immune system.”

As such, being iron deficient—or anemic—can cause some uncomfortable symptoms. “Iron deficiency and anemia can cause a variety of symptoms including fatigue, shortness of breath, pale skin, feeling dizzy or lightheaded, headaches, and restless legs,” Barron said. Because iron deficiency affects your red blood cells, it may result in your blood being more pink and less red.

Lightheadedness is the main symptom that people with iron deficiency report, Haydanek said.

People who menstruate lose iron when they get their period because they lose iron when they bleed, experts said. People whobleed heavily on their periodsmay be especially vulnerable to iron loss or anemia. Research suggests up to 5% of women fall in this category—and they may need to do more than eat iron-rich foods while they’re on their period.

Iron Supplements vs. Dietary Sources

Though research as to whetheriron supplementsmay help people who menstruate has been mixed, experts said some women can benefit from them if they haveheavy bleedingduring their period. “For those with heavy periods, it may be something to pay even closer attention to or discuss supplementation with a doctor,” Barron said. People whose healthcare providers have advised them to take an iron supplement should take them daily—not just when you’re on your period, Haydanek said.

Iron deficiency and anemia affect more women than men,and menstruating people need to be educated about thesymptoms of iron deficiency: A 2023 report found that iron deficiency affected nearly 40% of 12- to 21-year-old females in the United States from 2003 to 2020.

Though iron supplementation may be necessary for some people, it’s sufficient for most people to add more iron to their diet when they’re on their period, Haydanek said.

She explained that you shouldn’t start taking an iron supplement just because you’ve experienced symptoms of iron deficiency. Many of the symptoms are hallmarks of other health conditions—and some, like headaches, are eventypical symptoms of menstruation—so if you are experiencing them, you should speak to a healthcare provider before adding an iron supplement to your routine to confirm iron deficiency is the problem.

A healthcare provider can help you determine whether you’re iron deficient or anemic, then recommend ways to increase your iron intake through food or supplementation if necessary.

Best Foods to Eat If You Have Anemia (And What to Avoid)

How to Get More Iron

Everyone could probably stand to eat more iron-rich foods when they’re on their period, Haydanek said.

Iron can be found in the following foods:

Experts typically recommend eating meat to increase iron levels because “meat contains a type of iron called heme iron, which is absorbed and used a bit more readily than the iron in plant-based foods, called non-heme iron,” Barron said.

Summary

Since iron is lost when you bleed, heavy bleeding during your period can contribute to iron deficiency for some people who menstruate.

4 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Department of Health and Human Services Office on Women’s Health.Iron-deficiency anemia.Weyand AC, Chaitoff A, Freed GL, Sholzberg M, Choi SW, McGann PT.Prevalence of iron deficiency and iron-deficiency anemia in US females aged 12-21 years, 2003-2020.JAMA. 2023;329(24):2191-2193. doi:10.1001/jama.2023.8020American Red Cross.Iron rich foods.National Institutes of Health Office of Dietary Supplements.Vitamin C: fact sheet for health professionals.

4 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Department of Health and Human Services Office on Women’s Health.Iron-deficiency anemia.Weyand AC, Chaitoff A, Freed GL, Sholzberg M, Choi SW, McGann PT.Prevalence of iron deficiency and iron-deficiency anemia in US females aged 12-21 years, 2003-2020.JAMA. 2023;329(24):2191-2193. doi:10.1001/jama.2023.8020American Red Cross.Iron rich foods.National Institutes of Health Office of Dietary Supplements.Vitamin C: fact sheet for health professionals.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Department of Health and Human Services Office on Women’s Health.Iron-deficiency anemia.Weyand AC, Chaitoff A, Freed GL, Sholzberg M, Choi SW, McGann PT.Prevalence of iron deficiency and iron-deficiency anemia in US females aged 12-21 years, 2003-2020.JAMA. 2023;329(24):2191-2193. doi:10.1001/jama.2023.8020American Red Cross.Iron rich foods.National Institutes of Health Office of Dietary Supplements.Vitamin C: fact sheet for health professionals.

Department of Health and Human Services Office on Women’s Health.Iron-deficiency anemia.

Weyand AC, Chaitoff A, Freed GL, Sholzberg M, Choi SW, McGann PT.Prevalence of iron deficiency and iron-deficiency anemia in US females aged 12-21 years, 2003-2020.JAMA. 2023;329(24):2191-2193. doi:10.1001/jama.2023.8020

American Red Cross.Iron rich foods.

National Institutes of Health Office of Dietary Supplements.Vitamin C: fact sheet for health professionals.

Meet Our Medical Expert Board

Share Feedback

Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit

Was this page helpful?

Thanks for your feedback!

What is your feedback?OtherHelpfulReport an ErrorSubmit

What is your feedback?