Iron and Women’s Hair Health

What You Need to Know

Low iron doesn't just affect your energy. It plays a major role in our overall health… and hair. From diffuse thinning to female hair loss, it’s one of the hidden culprits that often gets missed or misdiagnosed. So, how can you make sure your iron levels are right?

We all know iron is “important”… but what does that really mean in everyday life?

For many women, iron levels are something you only think about when you’re suddenly exhausted, or when a blood test result comes back with a red flag. But the truth is, iron is involved in nearly every system of your body - and when it’s not where it should be, you feel it.

Whether you’re pregnant, postpartum, menopausal or just managing a busy life, your iron levels could have a bigger impact on your health (and your hair), than you realise.

In this guide, we explore what iron does, why women need more of it, how to tell if you’re low, and what it means for your hair.

Why is iron important for females?

Iron is a mineral your body can’t make by itself. You need to get it from your diet or supplements. But once absorbed, it plays a crucial role in keeping you energised, focused and well.

And for women in particular, iron is especially important.

Why? Because women naturally lose iron through monthly periods, and may face even higher demands during pregnancy and postpartum. If those needs aren’t met, the effects can build up - leading to symptoms like thinning hair, poor sleep, fatigue and that all-too-familiar brain fog.

One of iron’s biggest jobs is making haemoglobin. That’s the protein in red blood cells that transports oxygen from your lungs to the rest of your body. Without enough iron, your red blood cells struggle to deliver oxygen efficiently - and everything from your muscles to your skin feels the strain.

But iron also supports:

Myoglobin in muscles (for oxygen storage): Myoglobin is a protein that stores oxygen in your muscle cells. It’s vital during movement or exercise
Energy metabolism and ATP production: Iron helps produce ATP (adenosine triphosphate), which is basically your body’s energy currency. Without enough iron, your cells can’t generate energy properly - leaving you feeling sluggish, tired or dizzy
Healthy brain function: Iron plays a role in creating neurotransmitters like dopamine and serotonin, which affect mood, focus and sleep. Low iron can interfere with how your brain sends signals, sometimes showing up as low motivation, anxiety, or trouble concentrating
Immune system support: Your immune cells need iron to function. Without it, your body finds it harder to fight off infections, and you might get ill more easily or take longer to recover
Skin, nail and hair follicle health: Iron helps carry nutrients and oxygen to your skin, nails and scalp. If your levels are low, you might notice brittle nails, dull and dry hair or skin, and increased hair shedding - especially around the temples and crown.

Why do women need more iron than men?

In short, blood loss and hormone changes. But let’s break it down.

The iron needed for women changes depending on what stage of life you’re in, and your overall health.

Menstruation

Most women lose between 30–80 ml of blood during their period, every month. Each millilitre contains about 0.5mg of iron, so that’s a consistent depletion over time - particularly for women with heavy or irregular cycles. In fact, it’s one of the most common causes of iron deficiency and hair loss in women, especially those in their 20s and 30s.

Pregnancy and postpartum

Pregnancy increases blood volume by around 30-50%, demanding significantly more iron to fuel red blood cell production. Yes, you read that right. Your body contains half as much blood again (largely due to the expansion of plasma). It’s pretty amazing, really.

Your growing baby also draws iron from your body to build its own reserves. If you enter pregnancy with low levels, deficiency can develop quickly.

Postpartum, blood loss during delivery and recovery (as well as breastfeeding), can also deplete iron stores even further. As a result, low iron and thinning hair are common in the months after birth.

Menopause

After menopause, menstrual bleeding stops, and iron needs technically go down. But due to hormonal changes, nutrition or certain medications, iron absorption can also be reduced. Some women still become deficient, while others (especially those taking supplements without checking blood levels) can build up too much.

Understanding your unique needs during each life phase is key. But let’s talk about rough guidelines first.

How much iron does a woman need a day?

The amount of iron you need changes throughout your life. For women, your menstrual cycle, pregnancy and menopause can all affect how much your body needs.

Here’s the NHS guide for daily iron intake:

Women aged 19–50: 14.8 mg per day
Women over 50: 8.7 mg per day

If you’re still having periods after 50, your iron needs may be more in line with younger women. It really depends on your personal health, cycle and lifestyle. Women with heavier periods lose more iron each month, which can raise the risk of iron deficiency anaemia. In those cases, a supplement may be recommended to top up what food alone can’t provide.

While the NHS doesn’t give one-size-fits-all numbers for pregnancy and postpartum, most women will need extra support during this time. Your GP, midwife, or health visitor can help you work out what’s best for you - especially if you’re feeling low in energy, run-down, or struggling with hair loss.

How do I know if I’m iron deficient?

So, how can you tell if you’re getting enough?

The trouble with iron deficiency is that it often sneaks up slowly. You might feel “off” (perhaps more tired than usual, foggy or irritable) but not know why. And when it comes to hair loss and low iron, the changes can be subtle.

What are signs of low iron levels?

You might experience some of the following:

Tiredness or exhaustion
Shortness of breath after mild activity
Dizziness or light-headedness
Pale skin or dark under-eye circles
Weak or brittle nails and hair
Cold hands and feet
Brain fog or trouble focusing
Thinning hair (or slow regrowth), especially around the parting or temples
Heavy or irregular periods
Cravings for non-food items (such as ice or chalk, known as pica)
Problems sleeping or restless legs, especially at night
Increased infections or immune dips

Many of these symptoms overlap with stress or hormonal changes (for instance, problems with sleep, brain fog or changes to your cycle), which is why iron deficiency and hair loss in women often goes undiagnosed.

Does low iron affect sleep?

While we’re on the topic, low iron can absolutely affect sleep. And not just from restless legs.

Iron plays a key role in producing dopamine, a neurotransmitter that helps regulate movement, mood and alertness. When iron is low, dopamine signalling can become impaired, which is closely linked to disrupted sleep cycles.

So, if you’re exhausted but can’t sleep well, it’s worth considering whether low iron might be part of the story.

How can I raise my iron levels?

So, we’ve covered what iron does, how much you need, and how to spot the signs you might be running low. But what can you do about it?

The first step is visiting your GP. The only way to 100% know you’re iron deficient is a blood test. Your GP can also guide you on whether you need dietary changes, supplements, or if something else might be affecting how your body absorbs nutrients.

For many women, especially if iron levels are only slightly low, food makes a real difference. Even on a vegetarian or vegan diet, it’s still completely possible to raise your iron. But it does take more planning. That’s because the iron found in plants (called non-heme iron) isn’t absorbed as efficiently as the heme iron in animal products. So you may need to focus more on iron-rich foods and consider pairing with vitamin C to boost absorption.

Which foods are rich in iron?

Heme iron (more easily absorbed):

Red meat (especially beef and lamb)
Liver (very high in iron, but avoid during pregnancy)
Chicken thighs, turkey
Oily fish like sardines and mackerel
Shellfish such as clams, mussels, and oysters

Non-heme iron (plant-based sources):

Lentils, chickpeas, black beans
Tofu, tempeh, edamame
Dark leafy greens like spinach, kale, and chard
Pumpkin seeds, sunflower seeds, cashews
Fortified cereals, oats, and quinoa
Dried fruits such as apricots and figs, and blackstrap molasses

Vitamin C can significantly increase the absorption of non-heme iron. So try squeezing lemon over your greens, pairing lentils with tomatoes or peppers, or adding citrus fruit to your breakfast! Conversely, tea, coffee, dairy and high-fibre cereals can all reduce how much iron your body absorbs. Try to have them at different times from your iron-rich meals, if possible.

One final word of caution: Too much iron (especially from supplements) can cause side effects like nausea, constipation or stomach pain. Iron overload is very rare from food alone, but supplements should always be taken with medical advice. Iron tablets can be fatal if taken by children, so keep them safely out of reach.

What does iron do to hair? Your questions answered

To wrap up, let’s discuss iron and hair thinning.

When iron is low, your body makes tough choices. And our hair isn’t a priority. Energy goes to your heart, brain and muscles. Your hair follicles, which need a steady supply of oxygen and nutrients to grow, go into “pause mode.”

This can cause more hairs to shift into the shedding phase, leading to thinning hair around the scalp, temples or parting.

Here’s a quickfire guide to your most pressing hair questions.

Can lack of iron affect your hair?

Yes, and it’s one of the most common causes of hair loss in women.

What you might notice:

A smaller ponytail
More strands on your pillow or in the shower
Slower regrowth after shedding
Hair feeling flat or lifeless

This pattern is classic telogen effluvium, and it’s often reversible if you catch it early and correct your iron deficiency.

What does iron deficiency hair look like?

Iron deficiency hair loss is often diffuse, meaning thinning across the scalp rather than just in patches.

You might see:

More visible scalp through the parting
Fine hairs not growing as long or thick
Slower recovery after seasonal shedding
General drop in hair volume

The good news is iron-related hair loss is usually temporary, as long as the underlying cause is addressed.

Does iron make your hair healthy?

Iron doesn’t act alone (and too much can also cause problems), but it’s an essential player in the game.

It helps keep your hair healthy by:

Carry oxygen to the scalp and follicles
Extend the growth phase of the hair cycle
Support new cell formation in the follicle bulb

Without it, your hair struggles to stay in the growth phase, which can result in hair loss.

So, does iron thicken hair?

Well, if your hair is thinning due to lack of iron and hair loss, then yes. Improving your iron levels can restore thickness over time. But if your iron levels are already normal, adding more won’t magically make hair thicker.

Iron is powerful and important, but more isn’t always better. In short, always test before you treat!

Does hair loss from iron deficiency grow back?

In most cases, yes. Hair can easily recover from iron deficiency. Especially if the culprit is caught early. Hair follicles are resilient, and once oxygen and nutrients return to normal levels, the growth cycle resumes.

However, hair growth is a gradual process. You can roughly expect:

2–4 weeks to start feeling better
8–12 weeks to see reduced shedding
6–12 months for full regrowth

During that time, gentle hair care and scalp support (including high-quality protective extensions, an appropriate washing routine and heat-free styles) can help you feel confident and support your hair’s progress.

Low iron and female hair loss are common, especially if you’re postpartum or experiencing heavy periods. So if you suspect it could be an issue, talk to your GP in the first instance. They’ll help you figure out if low iron is at play, and advise on next steps.

Final thoughts: women’s iron needs for health and hair

It’s easy to brush off tiredness, brain fog, or even hair loss as “just life.” But your body might be trying to tell you something. And iron deficiency is a common, under-acknowledged issue in women’s health.

Whether you’re managing heavy periods, postnatal recovery or perimenopause, keeping an eye on iron could be the secret to regaining your energy and your confidence. With the right support, iron deficiency and hair loss can be addressed and reversed.

Need help feeling like yourself again? Our expert team at Phoenix Crown is here to support you - with luxurious, natural hair extensions that protect your strands while your body restores balance. Explore the full range, and let’s move in strength and style, together.