Managing Low Iron and Headaches
If you suffer from frequent, severe headaches or migraines and are looking for ways to improve wellness, today’s article is for you.
While many things contribute to headaches, such as diet, stress, sleep, hormones, and more, your iron levels could be a contributing factor. Low iron levels or iron-deficiency anemia can increase headaches and migraines, especially in women. Restoring iron levels may be a helpful strategy for treating and preventing the severe pain impacting quality of life.
“Low iron levels or iron-deficiency anemia can increase headaches and migraines, especially in women. Restoring iron levels may be a helpful strategy for treating and preventing the severe pain impacting quality of life.”
Today’s article will dive into the science connecting headaches and low iron and offer strategies for improving iron status.
Keep reading to learn more about:
- The connection between iron and migraines
- Iron deficiency anemia
- Symptoms of low iron
- Causes and risk factors for low iron
Iron and Severe Headaches
Headaches and migraines are common. Migraine is a chronic disease with symptoms including severe headache, nausea, and sensitivity to light and sound. Globally, migraines affect over a billion people and is the most common neurological disorder, affecting quality of life and leading to disability. (Source 1)
Migraine attacks affect 18.2% of women and 6.5% of men in the United States. Women experience migraine more than men and are especially prone to headaches and migraines during the reproductive years with menstrual cycles. For women, migraines tend to decrease post-menopause when hormones are stable and iron levels are higher. (Source 2)
In women who menstruate, ages 20 to 50, women who eat more iron are less likely to experience headaches and migraines. People who experience migraine tend to have lower iron levels or have iron-deficiency anemia. (Source 2)
Iron is an essential nutrient for brain health. Iron is a mineral in hemoglobin that carries oxygen within red blood cells. It’s required for brain function, energy metabolism, and the production of neurotransmitters, including serotonin and dopamine, that are involved in headache pain pathways. (Source 2)
“Iron is an essential nutrient for brain health. Iron is a mineral in hemoglobin that carries oxygen within red blood cells. It’s required for brain function, energy metabolism, and the production of neurotransmitters, including serotonin and dopamine, that are involved in headache pain pathways.”
Preventing or reversing iron deficiency and optimizing iron levels can help prevent migraine and headaches. Let’s look at iron deficiency next. (Source 2)
Iron Deficiency Anemia
Low iron levels can lead to iron deficiency anemia, the most common type of anemia worldwide. Anemia occurs when hemoglobin levels decline due to insufficient iron, and there aren’t enough red blood cells to effectively deliver oxygen to all the cells and tissues of the body. (Source 3)
Iron deficiency exists on a continuum, with anemia being the most severe. It’s possible to have iron deficiency without anemia. Before you see low hemoglobin, you’ll see low ferritin levels. Ferritin is a measurement of iron stores. Low serum ferritin is associated with headaches and migraines. (Source 2)
Deficiencies in vitamin C, folate, and vitamin B12 can also be a cause of anemia. It’s important to differentiate the nutrient deficiencies contributing through blood tests. For a full review of iron blood tests and optimal blood count, read this article.
Symptoms of Iron Deficiency
Since iron carries oxygen throughout the body, low iron levels can have a body-wide effect. Symptoms and health conditions associated with iron deficiency include:
- Shortness of breath
- Restless legs syndrome
- Chest pain
- Fatigue
- Impaired cognitive function
- Depression
- Infertility (Source 3)
Headaches can also appear as a common symptom of iron deficiency, and remember you can have low iron whether you are anemic or not. One evaluation suggests that migraine in women is associated with iron-deficiency anemia, low hemoglobin, and low ferritin levels. (Source 4)
All these symptoms may have other or multiple root causes; please work with your healthcare provider for guidance.
Causes of Iron Deficiency
If iron deficiency can cause headaches and migraines, what causes iron deficiency?
A primary reason women tend to have lower iron levels and, therefore, a higher rate of headaches is due to blood loss from heavy periods. Heavy menstrual bleeding puts women at increased risk of iron deficiency, especially when dietary iron intake can’t replace what was lost. When women stop menstruating, it’s easier to maintain healthy iron levels, and headaches can decrease. (Source 2)
“A primary reason women tend to have lower iron levels and, therefore, a higher rate of headaches is due to blood loss from heavy periods.”
Other sources of blood loss also contribute to iron deficiency, such as gastric ulcers, gastrointestinal bleeding, or inflammatory bowel disease. Blood loss from the intestine may not be apparent, but iron deficiency can be a clue to search for the source of blood loss. (Source 1, 5)
Besides blood loss, dietary risk factors can play a role. Vegetarians and vegans improperly constructing meals for iron may have low intake of dietary iron and are more likely to have low iron stores, but not necessarily at any greater risk for iron deficiency anemia than omnivores. Having low iron stores doesn’t affect how a person feels or functions and in fact might be protective against chronic diseases such as type 2 diabetes and cardiovascular disease. There are also cases where you eat iron-rich foods, but absorption of iron is poor, contributing to deficiency. An example is celiac disease, where anemia is prevalent. (Source 6)
Iron needs are higher during pregnancy and it becomes more challenging to meet your daily needs through food alone. Most prenatal multivitamins contain iron for this reason.
How to Increase Iron Levels
Optimizing iron levels may play a role in migraine prevention. (Source 2)
Here are some strategies to improve iron levels:
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Manage blood loss. Work with your functional medicine provider to uncover any hidden sources of blood loss if you experience iron deficiency without a known cause.
For women with heavy periods, hormone-balancing strategies can help normalize the monthly flow. Find a functional medicine provider specializing in women’s health.
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Eat enough iron, but not too much. There are two types of iron, heme (from animal sources such as red meat, poultry and seafood) and non-heme (from plants, mostly). While consuming heme iron will be absorbed faster it’s not necessarily the healthier option. The human body regulates iron from non-heme sources better, which is actually a good thing, considering that high iron levels can increase cardiovascular disease by increasing activity of LDL (the “bad” cholesterol) as well as damage the gut lining. If you consume animal sources of heme iron, enjoy it in the context of a plant-rich diet and try to broaden your iron absorption from non-heme sources.
Absorption of non-heme plant sources of iron, such as cereals, greens, and legumes, is enhanced with the addition of vitamin C and beta carotene from foods or supplements. (Source 7)
If you eat a strictly whole foods plant-based diet you will need to increase your intake of non-heme iron by almost double. While this seems like a lot, it’s actually not that hard to do. Work with a registered dietitian if you need guidance.
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Use iron supplements. Iron supplements are an effective treatment for iron deficiency and iron deficiency anemia. Supplements can help improve iron levels more quickly, no matter the cause. In menstruating women, iron supplementation can help sustain optimal iron levels and reduce symptoms of low iron. (Source 8)
Most iron supplements are poorly absorbed and require large doses, which can cause side effects. The primary downside to iron supplementation is gastrointestinal side effects such as constipation, nausea, and abdominal pain. (Source 8)
- Monitor iron labs. Excess supplementation can contribute to side effects and iron overload in susceptible individuals, impairing the immune system, causing inflammation. It’s best to monitor iron levels as you get started with a new supplement protocol.
Liposomal Iron Supplements
Liposomal iron is an innovative strategy to address the limitations of iron supplements. Typical iron supplements are poorly absorbed and cause uncomfortable side effects, but the liposomal delivery system solves these problems.
“Typical iron supplements are poorly absorbed and cause uncomfortable side effects, but the liposomal delivery system solves these problems.”
With a liposomal product, the iron is inside a phospholipid sphere (liposome), mimicking the body’s cells. This delivery system allows for better absorption and tolerance of the supplement, even for those with sensitive stomachs. You may also achieve the same or better results with a lower dose.
Core Med Science Liposomal Iron is physician-formulated and contains 65 mg of ferric orthophosphate (iron) in a highly absorbable liposome. Our product is GMO-free and free from allergens, including soy.
Supplementing with liposomal iron helps restore low iron levels that may be an underlying cause of headaches and migraines. And fewer headache days means a better quality of life.
References
- Amiri, P., Kazeminasab, S., Nejadghaderi, S. A., Mohammadinasab, R., Pourfathi, H., Araj-Khodaei, M., Sullman, M. J. M., Kolahi, A. A., & Safiri, S. (2022). Migraine: A Review on Its History, Global Epidemiology, Risk Factors, and Comorbidities. Frontiers in neurology, 12, 800605. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8904749/
- Meng, S. H., Zhou, H. B., Li, X., Wang, M. X., Kang, L. X., Fu, J. M., Li, X., Li, X. T., & Zhao, Y. S. (2021). Association Between Dietary Iron Intake and Serum Ferritin and Severe Headache or Migraine. Frontiers in nutrition, 8, 685564. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8289886/
- Jimenez, K., Kulnigg-Dabsch, S., & Gasche, C. (2015). Management of Iron Deficiency Anemia. Gastroenterology & hepatology, 11(4), 241–250. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836595/
- Tayyebi, A., Poursadeghfard, M., Nazeri, M., & Pousadeghfard, T. (2019). Is There Any Correlation between Migraine Attacks and Iron Deficiency Anemia? A Case-Control Study. International journal of hematology-oncology and stem cell research, 13(3), 164–171. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6801325/
- Filmann, N., Rey, J., Schneeweiss, S., Ardizzone, S., Bager, P., Bergamaschi, G., Koutroubakis, I., Lindgren, S., Morena, F.deL., Moum, B., Vavricka, S. R., Schröder, O., Herrmann, E., & Blumenstein, I. (2014). Prevalence of anemia in inflammatory bowel diseases in european countries: a systematic review and individual patient data meta-analysis. Inflammatory bowel diseases, 20(5), 936–945. Abstract: https://pubmed.ncbi.nlm.nih.gov/24572205/
- Berry, N., Basha, J., Varma, N., Varma, S., Prasad, K. K., Vaiphei, K., Dhaka, N., Sinha, S. K., & Kochhar, R. (2018). Anemia in celiac disease is multifactorial in etiology: A prospective study from India. JGH open : an open access journal of gastroenterology and hepatology, 2(5), 196–200. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6207013/
- Atanassova, B. D., & Tzatchev, K. N. (2008). Ascorbic acid--important for iron metabolism. Folia medica, 50(4), 11–16. Abstract: https://pubmed.ncbi.nlm.nih.gov/19209525/
- Low, M. S., Speedy, J., Styles, C. E., De-Regil, L. M., & Pasricha, S. R. (2016). Daily iron supplementation for improving anaemia, iron status and health in menstruating women. The Cochrane database of systematic reviews, 4(4), CD009747. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10182438/