Could that fatigue be iron deficiency? Adding one perspective of iron to 'feeling somewhat tired'
◆ Wellness care from within that you want to start in your 40s
“Lately, I’ve been feeling tired all the time.”
“Even though I’m sleeping well, my body feels heavy from the morning.”
“Even when I’m working, I can’t maintain my concentration like I used to.”
“I could have pushed myself a bit more in the past...”
When you feel such changes,
“Is it because of my age?”
“Is it because of menopause?”
“Is it because I’ve been a bit busy lately?”
Do you ever just leave it at that?
Of course, there isn’t just one cause for fatigue.
There are various possibilities, such as lack of sleep, stress, lack of exercise, diet, hormonal changes, and various illnesses.
That is precisely why I want you to remember this time:
The perspective of “Am I getting enough iron?”
Iron is an essential nutrient for creating hemoglobin, which carries oxygen in the blood.
If you are deficient, it can lead to iron-deficiency anemia.
And what makes it tricky is that,
even though “being tired” doesn’t always mean “iron deficiency,” health issues caused by iron deficiency are sometimes overlooked as being “due to age”
is the point.
In this article, let's look at the relationship between 'iron and fatigue' that women over 40 should know about, from the perspectives of both diet and beauty.
◆ First, let's check. Have you noticed these changes in yourself lately?
Here are some changes that might suggest an iron deficiency.
Feeling tired from the morning
Getting tired more easily than before
Experiencing shortness of breath or heart palpitations
Difficulty concentrating or feeling mentally foggy
Being told you look pale
Nails have become weak or brittle
Nails have started to curve upward
Feeling that your hair is different than it used to be
Concerned about dizziness or lightheadedness
However,
just because these apply to you does not mean you can conclude it is an 'iron deficiency'.
Fatigue and a lack of concentration can be caused by things other than iron deficiency.
Therefore, please do not use this checklist for 'self-diagnosis,' but rather
as a way to 'start paying a little attention'
to your own body.
◆What exactly does iron do?
When you think of iron, you might strongly associate it with being a nutrient to prevent anemia.
However, that is not all iron does.
Iron serves as a building block for hemoglobin, which is found in red blood cells.
Hemoglobin is responsible for carrying oxygen taken in from the lungs to the entire body. In other words,
Iron → Hemoglobin → Carries oxygen
is the relationship.
We eat, breathe, move our bodies, and use our brains...
Behind our ability to be active every day like this is a mechanism that delivers oxygen throughout the body.
That is why when iron is lacking,
'I don't feel quite energetic'
'My body feels heavy'
is something you might feel.
However, a word of caution here as well.
Just because you are tired does not necessarily mean you are lacking iron!
Iron is important. But iron is not everything.
I believe this sense of perspective is important for adult wellness care.
◆From your 40s, 'whether or not you have menstruation' is also a key point
'Women over 40 should be careful about iron deficiency!'
is a phrase you often see.
But actually, this is also a point we want to look at a bit more carefully.
The required amount of iron varies significantly depending on whether or not you have menstruation.
According to the Ministry of Health, Labour and Welfare's 'Dietary Reference Intakes for Japanese (2025 Edition)', the recommended daily iron intake for women aged 30-49 is,
With menstruation: 10.5mg/day
Without menstruation: 6.0mg/day
For women aged 50 to 64,
With menstruation: 10.5 mg/day
Without menstruation: 7.0 mg/day
is the recommended amount.
In other words,
it is not as simple as saying 'you need iron because you are in your 40s,'
whether or not there is iron loss due to menstruation
is also a major point.
People with heavy menstrual flow may have increased iron loss.
On the other hand, after menopause, iron loss due to menstruation ceases, so the required amount is set lower.
Therefore, rather than grouping everyone together by saying 'all women over 40 should be careful about iron deficiency!'
look at your life stage and eating habits together.
This is what is important.
◆ 'Just because you are eating doesn't mean you are okay'
So,
you might think, 'If it's iron, I should just eat liver, right?'
Of course, getting iron from your diet is fundamental.
Foods rich in iron include,
liver, red meat, fish, komatsuna, spinach, etc.there are.
And iron is broadly divided into,
heme iron: iron found in animal products such as meat and fish
non-heme iron:iron found mostly in plant-based foods such as vegetables and beans
there are.
Generally, heme iron is more easily absorbed, and the absorption of non-heme iron changes depending on what you eat it with.
According to information from the Ministry of Health, Labour and Welfare, consuming it together with animal protein or vitamin C makes it easier to utilize iron.
This can be changed with a little bit of ingenuity in your meals.
◆ Let's eat iron's 'partners' together
For example,
Red meat + bell peppers
Fish + broccoli
Legumes + vegetable side dishes and so on.
Instead of 'targeting only iron',
try being conscious of combinations like iron-rich foods + vitamin C-rich foods.
With this, you can do it in your daily meals without buying special health foods.
And here, what I would like to recommend is,
thinking not just about 'what to eat' but 'how to combine it'.
Beauty is the same, isn't it?
Rather than just working hard on toner,
cleansing → moisturizing → protecting
it is easier to think about it by combining roles.
For nutrition too, instead ofjust iron!think of it as
iron +protein+vitamin C+ a balanced diet.
I think this is the foundation of 'beauty from within'.
Let's pause here for a moment! What about 'iron supplements'?
You might think, 'Well, if iron is important, why not just take supplements!'
but...
Hold on a second here!
In the 2025 edition, the Ministry of Health, Labour and Welfare states that regarding iron, intake significantly exceeding the recommended amount should be avoided unless for purposes such as treating anemia.
In other words, instead of starting on your own judgment saying 'iron supplements because I'm tired',
confirm whether you are truly iron deficient.This is important.
When iron deficiency anemia is suspected, tests may check not only hemoglobin but also ferritin and other markers.
The Japanese Society of Internal Medicine's explanation also states that evaluating serum ferritin and other markers, not just serum iron, is important for diagnosing iron deficiency anemia.
Instead of 'I feel like I'm lacking iron',
try checking, 'What is my iron status actually like?'
This is also a form of excellent wellness care.
◆ Not 'taking iron for beauty', but 'beauty exists beyond building a healthy body'
This is the point I most want to convey in this article.
When we talk about beauty,
serums
sheet masks
hair care
facial devices
cosmetic medical procedures...
We tend to focus on 'what to do from the outside'.
Of course, that is also fun.
I enjoy choosing beauty serums too (laughs).
But our skin and hair are also parts of our body.
Therefore,
'I don't feel quite right lately'
'I get tired easily'
'My diet is unbalanced'
Leaving such conditions unaddressed while trying to...
'Just do something about my skin!'
might be doing things in the wrong order.
First of all,
Eat. Sleep. Move. Get the necessary nutrition. And notice changes in your body.
Only with that foundation can you truly enjoy external beauty.
I would like to call this 'Foundation Beauty'.
◆ Don't just look at iron. Use 'fatigue' as an entry point to look at the whole body
In this article, I talked about iron, but
actually, this is also important.
'Fatigue' does not always equal 'iron deficiency'.
It might be a sleep issue.
You might not be eating enough.
You might be under constant stress.
It could be a lack of exercise.
Or, there is a possibility that another illness is hidden.
That is precisely why, when you think,“I’ve been tired lately,”don’t just dismiss it by saying, “It’s just my age.”
And don’t jump to the conclusion that “it must be an iron deficiency!”
In between those, keep the option of
“Let’s take a proper look at my body for once.”
I believe that is what adult wellness care is all about.
◆ What you can do starting today is surprisingly simple
There is no need to change your entire diet all at once.
First, at today’s meal,
choose one food that contains iron.
Then,
combine it with foods that contain vitamin C, such as vegetables or fruits.
Starting with just this much is enough.
For example,
“Maybe I’ll choose lean meat today.”
“I’ll add a vegetable side dish to my fish.”
“I’ll pair vegetables with my bean dish.”
Small choices like that are fine.
And, if your fatigue persists,
consult a medical institution before self-diagnosing as “Is it iron?”
Don’t forget this, either.
Regulating through diet and getting tested when necessary.
These two are very important points, aren't they?
◆ Beauty isn't just in front of the mirror!
Looking at the condition of your skin,
“Is it looking a bit dull today?”
Touching your hair,
“It feels a bit dry somehow.”
There are times when you feel that way. But at those times, instead of just looking at your cosmetics,
“Have I been eating properly lately?”
“Am I sleeping?”
“Have I been ignoring my fatigue?”
“Is my body giving me any signs?”
Try asking yourself these questions.
Looking in the mirror
is not for finding flaws.
It is for having a conversation with your body.
When you think of it that way, your beauty routine changes a little.
Beauty that you cultivate from the outside.
Beauty that you cultivate from the inside.
It is not one or the other, but
having both that makes our 'adult beauty.'
Why not try thinking about it that way?
◆ Summary
Iron is an essential nutrient for creating hemoglobin, which carries oxygen.
However,
'feeling tired' does not always mean 'iron deficiency.'
That is precisely why,
instead of just dismissing it as 'maybe it's my age,'
you should pause for a moment and ask,
'What state is my body in right now?'
In your diet, try to be mindful of iron-rich foods while also considering combinations with vitamin C and protein.
And if your fatigue persists or you are concerned about iron deficiency, do not start taking supplements on your own; consult a medical professional if necessary.
'Noticing' is also an important form of beauty care.
Beauty from your 40s onwards
might not just be about adding things,
but perhaps it starts with not overlooking the small signs your body is giving you.
Why not be a little more mindful of 'iron' at the dinner table today? 😊
Thank you for reading until the end.
[Next Episode Preview]
Everyone knows tomatoes. I would like to talk about them from the perspective of beauty.
References
[1] Ministry of Health, Labour and Welfare, e-Health Net, 'Iron'
Please note
This article provides general information regarding daily diet and self-care. It is not intended for individual diagnosis or treatment. If you have any concerns that persist, please consult a medical institution.