Fatigue isn’t just “normal busy woman life.” In fact, up to 53% of Indian women of reproductive age are anaemic, mostly due to iron deficiency (NFHS-5, Govt of India, 2021).

This isn’t about laziness or lack of willpower. It’s about a silent deficiency that even women who meal-prep, exercise, and prioritise sleep are missing: iron.

Why Your Body is Running on Empty

• Monthly losses: Women lose 30–80 mL of blood each cycle, translating to 15–40 mg of iron every month. Heavy periods increase this further (Shankar et al., 2017).
• Tea & coffee blockers: Tannins in tea/coffee reduce iron absorption by up to 60% (Hurrell et al., 1999).
• Vegetarian diets: Non-heme iron from dal/spinach is absorbed at 2–20% vs. 15–35% from meat sources (Hallberg et al., 1997).

The Signs Your Body Has Been Trying to Tell You

• Hair fall: Low ferritin (<30 µg/L) is linked to telogen hair loss (Trost et al., 2006).
• Pale eyelids/nails: Classic early sign of iron deficiency anaemia.
• Brain fog & fatigue: Low iron impairs cognitive performance (Beard, 2001).
• Always cold: Iron is needed for thyroid and temperature regulation.

The Sleep-Iron Connection

Iron deficiency can disrupt dopamine pathways, causing insomnia, restless legs syndrome, and poor sleep quality (Allen et al., 2013).

Non-restorative sleep despite “8 hours” is a classic clue.

When to Seek Help (Don’t Wait!)

• You’re exhausted despite good sleep.
• You have heavy or irregular periods.
• Hair loss, brain fog, or fatigue are persistent.

⚠️ Don’t start supplements blindly. Too much iron can cause toxicity and organ damage. Always test first.

Practical To-Dos (Backed by Research)

• Pair iron with Vitamin C (e.g., amla with dal) → boosts absorption 2–3x.
• Cook in cast-iron pans → increases iron content of acidic foods.
• Add heme sources if possible (chicken, fish, eggs).
• Keep tea/coffee 1–2 hrs after meals.
• Get tested yearly, especially with heavy cycles.