Iron is one of the most important essential trace elements: 2.5 g to 4 g are found in the body. Saying “essential compound” means “it must be obtained through the diet”.
Its presence is essential to the composition of hemoglobin, a protein that ensures the transport of oxygen. Beyond this function, which accounts for 70% of its use, iron:
- It is found in the myoglobin of muscles to allow their oxygenation
- contributes to the formation of ATP, a source of the body’s energy
- helps develop and contributes to the maintenance of cognitive function
It’s estimated that men need 11 mg of iron per day, and up to 16 mg for women experiencing heavy menstrual bleeding.
Anxiety is a feeling of unease whose origin is difficult to define, unlike stress. Although there does not appear to be a direct link between anxiety and iron deficiency, a deficiency of this trace element could increase existing anxieties.
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Links with anxiety
Iron plays a role in mood regulation
Iron is associated with the synthesis of neurotransmitters important in mood regulation:
- dopamine (immediate pleasure)
- norepinephrine (stimulation)
- serotonin (often called the ‘happiness hormone’)
When iron is reduced, their synthesis is therefore also seen to decrease, impacting our mood.
While researching the topic, I found this scientific study conducted in Japan. It examined this phenomenon and was carried out on a few dozen people suffering from panic attacks.
The researchers measured the levels of vitamins B2, B6, B12 and iron. Why? These four molecules are essential to the chemical reaction that synthesizes serotonin, the happiness hormone, from tryptophan.
And bingo! Anxious individuals had a much lower level of vitamin B6 and iron than normal.
However, I believe that larger-scale studies should be conducted to better explore this link between iron deficiency and anxiety.
Other psychological symptoms of an iron deficiency
Iron deficiency is also implicated in increased irritability, increased risk of depression and mood disorders.
Furthermore, if you suffer from an iron deficiency that causes significant fatigue and ongoing malaise, you are likely to be even more irritable. Precisely because of this decline in physical capacity!
Mood disorders and the onset of feelings of depression are not necessarily linked to iron deficiency, although I think it remains a line of inquiry worth exploring. If you are feeling distressed, don’t hesitate to talk to those around you and consult a healthcare professional.
Causes of an iron deficiency and its physical symptoms
Different causes depending on the individual
Iron deficiency can occur in anyone, at any age. But certain conditions make it more likely to appear. In general, it occurs in four cases:
- when a higher intake is needed: this applies to athletes, pregnant women, regular blood donors
- due to insufficient absorption: when the diet is vegetarian or unbalanced, or there are digestive problems
- in case of heavy blood loss: during heavy periods, chronic bleeding, or after certain surgeries
- in certain chronic digestive diseases, in cases of cancer, kidney dysfunction, or heart disease
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Many physical symptoms
A blood test prescribed by a healthcare professional will help you determine if you have a deficiency. These symptoms may alert you:
- fatigue and exhaustion
- problems with concentration
- problems with sleep
- headaches
- hair loss and brittle nails
- chapped lips
- syndrome of restless legs
- weakened immune system
