Feeling tired? Here’s how to get your oomph back

A lack of energy is no fun but upping your iron intake could have you full of beans. Literally

Do you often feel exhausted, no matter how much sleep you get? Do you feel like your energy levels are through the floor? Are you often fatigued by the end of the day? If so, you could be low in iron.

‘Even a slight lack of iron can impact your day-to-day life,’ explains Le’nise Brothers, nutritionist and author of You Can Have a Better Period (£10.99, Watkins). So it’s important your diet contains enough to safeguard against this.

Low iron levels affect 23% of pregnant women and 14% of non-pregnant women*, and can contribute to feelings of tiredness and fatigue. This is because iron is a vital component of red blood cells, which transport oxygen to your muscles. If you’re not getting enough, the lack of oxygen can leave you feeling zapped of energy.

Here, Brothers reveals the signs that show you may be in need of a boost – and the steps you can take to feel better again.

How can you tell if you’re low in iron?

‘You may start feeling exhausted, even though your lifestyle hasn’t changed,’ says Brothers. ‘If you’re concerned, ask your GP for a blood test.’ Women are typically lower in iron than men due to menstruation and pregnancy. ‘Other common causes are poorly planned vegan and vegetarian diets, and digestive issues that result in the iron not being absorbed properly,’ adds Brothers.

How can you improve your energy levels?

Start by addressing any nutrient black holes in your diet. ‘If you eat meat, make sure it’s high-quality, organic red meat and dark poultry, as these are high in heme iron – the most easily absorbed form,’ Brothers suggests. ‘If you’re vegetarian or vegan, add in foods high in nonheme iron, such as lentils, beans, dark leafy greens and beetroot. To get the maximum benefit from plant sources, consume with vitamin C – think orange juice or fresh fruit and vegetables – to help increase iron absorption.’