Iron deficiency, also known as anemia, is a common condition that occurs when the body doesn’t have enough of the mineral iron. Iron is an essential nutrient that is involved in various bodily functions, including the production of red blood cells.
When iron levels become too low, it can lead to a variety of symptoms, including headaches and issues with vision. Keep reading to learn more about how low iron levels can impact headaches and blurred vision.
What causes low iron?
There are a few potential causes of low iron levels:
- Insufficient iron intake – This occurs when someone does not get enough iron from their diet. Foods rich in iron include red meat, eggs, leafy greens, iron-fortified cereals, and more.
- Blood loss – Losing blood through internal bleeding or menstruation can lead to iron deficiency over time if the blood loss is not replaced.
- Pregnancy – During pregnancy, more iron is needed to support the developing baby. Iron levels can drop if intake is not increased.
- Digestive conditions – Conditions like celiac disease and inflammatory bowel disease can affect the body’s ability to absorb iron properly.
- Rapid growth – Infants and children need extra iron to support growth and development. Low iron can occur if their needs are not met.
Iron deficiency tends to develop slowly over time. Our bodies are able to store iron in reserve, which helps prevent deficiency in the short-term if intake drops. But over weeks and months, these reserves can become depleted.
What are the symptoms of low iron?
The signs and symptoms of iron deficiency anemia can include:
- Fatigue and weakness
- Pale skin
- Shortness of breath or chest pain
- Rapid heartbeat
- Headaches
- Dizziness or lightheadedness
- Cold hands and feet
- Inflammation or soreness of the tongue
- Brittle nails
- Poor appetite
- Restless legs syndrome
- Difficulty concentrating
- Blurry vision
These symptoms occur because iron is needed for the production of hemoglobin, a protein found in red blood cells. Hemoglobin carries oxygen from the lungs to tissues and organs throughout the body. When hemoglobin levels drop due to low iron, tissues do not receive enough oxygen. This can cause muscle fatigue, shortness of breath, and many other symptoms.
How does low iron cause headaches?
There are a few reasons why low iron levels are linked to headaches:
- Decreased oxygen delivery – With reduced hemoglobin, less oxygen reaches the brain which can trigger headaches. Even mild reductions in oxygen can cause issues.
- Impaired dopamine synthesis – Iron is needed to produce dopamine, a brain chemical involved in pain regulation. Low iron impairs dopamine synthesis, which can make people more prone to headaches.
- Inflammation – Low iron causes inflammatory responses in the body. Inflammation in the blood vessels of the brain can provoke headaches.
- Mitochondrial dysfunction – Iron contributes to the normal functioning of mitochondria, the energy producers in cells. Mitochondrial dysfunction due to low iron can lead to headaches.
Studies show that iron supplementation can improve headaches in those with confirmed low iron levels. This demonstrates the causal link between reduced iron and headaches.
Types of headaches associated with low iron
Some of the specific types of headaches that have been tied to iron deficiency include:
- Tension headaches – The most common type of headache, causing mild to moderate pain on both sides of the head.
- Cluster headaches – Severe, one-sided headaches that occur in clusters or cycles.
- Migraines – Moderate to severe headaches with throbbing pain, nausea, and sensitivity to light or sound.
- Hypnic headaches – Headaches that wake people up during sleep.
While iron deficiency seems most strongly associated with tension headaches, it can potentially contribute to several different types of head pain.
Does low iron cause blurry vision?
Yes, low iron levels can sometimes lead to blurred vision. There are a few explanations for why this occurs:
- Retinal iron deficiency – The retina requires iron to function normally. Iron deficiency can impair retinal metabolism and functioning.
- Dry eyes – Iron deficiency seems to affect the composition of eye lubrication, which can cause dry, gritty eyes and blurred vision.
- Optic nerve dysfunction – The optic nerves may be impacted by reduced oxygen and iron, impairing nerve signals to the brain and causing vision changes.
Several studies have confirmed links between low iron and various eye or vision problems like blurry vision, double vision (diplopia), and photophobia (light sensitivity).
Other causes of blurred vision
While low iron can contribute to blurred vision, there are other potential causes as well including:
- Refractive errors like nearsightedness, farsightedness, and astigmatism
- Cataracts
- Glaucoma
- Diabetic retinopathy
- Macular degeneration
- Eye infections
- Vitamin deficiencies like vitamins A and E
If you are experiencing sudden blurred vision along with other symptoms like flashing lights or eye pain, see an eye doctor right away as it could signal a detached retina or other serious issue. More gradual blurred vision can be discussed with your doctor to identify whether low iron may be a factor.
Who is most at risk for low iron levels?
Some groups have an increased risk of developing iron deficiency anemia:
- Women – Due to blood loss from menstruation
- Pregnant women – Due to increased iron needs
- Young children – Due to rapid growth
- Vegans and vegetarians – Due to lower iron intake from plant-based diets
- Frequent blood donors – Due to routinely donating blood
Additionally, anyone with poor dietary intake of iron-rich foods, impaired absorption issues like celiac disease, or blood loss problems like a gastrointestinal bleed may become deficient in iron.
How is low iron diagnosed?
If low iron is suspected based on symptoms, a doctor can test your blood to diagnose or confirm iron deficiency anemia. Some of the key blood tests include:
- Complete blood count (CBC) – Evaluates levels of red blood cells, hemoglobin, and hematocrit
- Ferritin – Measures the iron stored in your body
- Total iron binding capacity (TIBC) – Tests your blood’s capacity to transport iron
- Transferrin saturation – Calculates how much of your transferrin protein is saturated with iron
- Soluble transferrin receptor – Indicates tissue iron levels
Examining multiple iron-related blood markers yields the most accurate assessment of iron status in the body. Your doctor may also ask about your diet, digestive symptoms, and use of medications or supplements that may impact iron absorption.
What is the treatment for low iron?
If iron deficiency anemia is detected, treatment will focus on replacing iron levels in the body and addressing any underlying causes of low iron. Typical treatments may include:
- Oral iron supplements – Such as ferrous sulfate or ferrous gluconate
- Dietary changes – Increasing intake of iron-rich foods
- Addressing other conditions – Managing issues that can cause iron loss like heavy menstruation or gastrointestinal bleeding
- Treating underlying causes – Such as celiac disease which impairs absorption
- Reducing blood donation frequency – For those who donate blood often
The good news is that boosting iron levels can usually reverse symptoms like headaches and blurred vision relatively quickly. However, it can take 3-6 months for body iron levels to fully normalize again. Ongoing blood work helps monitor iron status.
Are there lifestyle changes that can help increase iron levels?
Yes, making certain lifestyle adjustments can also help raise iron intake and absorption in the body to prevent and treat deficiency. Some beneficial lifestyle changes include:
- Choosing more iron-rich foods – Emphasize iron sources like red meat, poultry, seafood, spinach, nuts, beans, tomatoes, and iron-fortified cereal.
- Avoiding excess calcium – Calcium can interfere with iron absorption if eaten together at meals.
- Drinking citrus juices – Vitamin C boosts the body’s absorption of iron from food sources.
- Soaking beans before cooking – This reduces iron absorption inhibitors in beans like phytates.
- Avoiding excess alcohol – Alcohol causes more iron to be lost through urine.
- Quitting smoking – Smoking increases the risk of developing iron deficiency.
Making these simple diet and lifestyle tweaks can go a long way in supporting healthy iron levels, especially if done consistently over time.
What foods are high in iron?
The best dietary sources of iron include:
| Food | Serving | Iron (mg) |
|---|---|---|
| White beans | 1 cup cooked | 8.2 |
| Lentils | 1 cup cooked | 6.6 |
| Spinach | 1 cup cooked | 6.4 |
| Beef liver | 100 grams | 5.8 |
| Ground beef | 100 grams | 3.5 |
| Egg yolks | 1 large yolk | 0.6 |
| Cashews | 1 ounce | 1.9 |
| Chickpeas | 1 cup | 4.8 |
Beans, greens, red meats, poultry, seafood, nuts, seeds, and iron-fortified breakfast cereals are all great choices.
Foods that reduce iron absorption
On the other hand, some foods can hinder the body’s absorption of iron. It is best to avoid eating these foods in the same meal with iron-rich choices:
- Dairy products
- Eggs
- Soy products
- Coffee
- Tea
- Calcium supplements
- Antacids
Conclusion
In summary, iron deficiency anemia is a common condition that can cause varied symptoms like headaches, fatigue, and blurred vision. Low iron impacts the body’s ability to produce hemoglobin and supply oxygen to tissues.
Headaches may occur due to reduced oxygen delivery, problems with dopamine and inflammation regulation, and mitochondrial dysfunction. Blurred vision results from issues like impaired retina metabolism and dry eyes.
Treatments focus on replacing iron through supplements and dietary changes. Lifestyle adjustments like eating more iron-rich foods and vitamin C can help increase iron levels as well.
Boosting iron intake from food sources like beans, red meat, spinach, and iron-fortified cereals can help restore normal iron levels, and in turn should relieve headaches, blurry vision, and other symptoms caused by low iron levels.