Alimentación, movimiento y sueño

Iron and your period

Revisado: 4 de octubre de 2026

Solo en inglés por ahora

People with periods need more iron, and heavy bleeding raises the risk of running low. Here is how much you need, where to find it, and when to get checked.

Why iron matters

Your body uses iron to make haemoglobin. This is the protein in red blood cells that carries oxygen from your lungs to the rest of your body. Iron also helps bring oxygen to your muscles. When you bleed, you lose red blood cells and the iron inside them. This is one reason heavy periods raise the risk of low iron.

How much you need

Most people can get all the iron they need from a varied diet. Needs differ by country, age and sex. As one example, the NHS advises 14.8 mg a day for women aged 19 to 49, and 8.7 mg a day for men and for women aged 50 and over. Teenage girls, people with heavy periods and pregnant women are among the groups most likely to run low.

Foods rich in iron

Good sources include red meat, poultry, fish and seafood. Plant sources include beans and lentils, such as kidney beans, chickpeas and edamame, as well as peas, spinach, nuts and dried fruit such as apricots and raisins. Many breakfast cereals and breads have iron added (they are fortified). If you do not eat meat, eating plenty of these plant foods can help you get enough.

Helping your body absorb iron

Your body absorbs iron from plant foods better when you eat them with foods rich in vitamin C. Citrus fruits, strawberries, peppers, tomatoes and broccoli are all good choices. Eating some meat, poultry or seafood in the same meal helps too. For example, you could have beans in tomato sauce, lentils with peppers, or a fortified cereal with strawberries.

Signs of low iron

Losing a lot of blood each period can lead to iron deficiency anaemia. This means your body does not have enough iron to make the red blood cells it needs. Signs include tiredness, weakness and lack of energy, an upset stomach, and trouble concentrating or remembering things. Logging your bleeding in Ciclo can help you describe how heavy your periods are to a doctor.

When to see a doctor or nurse

See a doctor or nurse if your periods are heavy. For example, you change a pad or tampon every 1 to 2 hours, or you bleed for more than 7 days. Also see them if you often feel tired or weak. Ask whether your iron levels should be checked. Some people need iron tablets, but talk to a doctor or pharmacist first, as too much iron can cause side effects. Keep iron tablets out of sight and reach of children. Get urgent help if you have very heavy bleeding with dizziness or fainting.

This is general information, not a diagnosis. If your periods are heavy or you feel tired all the time, talk to a doctor or nurse.