As the seasons shift and the chill of winter sets in, many of us experience a dip in our mood. The shorter days and longer nights often contribute to a sense of gloominess. While this feeling is sometimes linked to seasonal affective disorder (SAD), there might be another underlying cause that is frequently overlooked.
Dr. Sermed Mezher, a medical expert, has highlighted a prevalent yet often undiagnosed issue: iron deficiency. In a recent TikTok video, he discussed how this common nutritional shortfall might be affecting our emotional well-being. Iron, a vital mineral, plays a crucial role in transporting oxygen in the blood and supporting various metabolic processes within the body.
Dr. Mezher pointed out that iron deficiency is the world’s most widespread nutritional deficiency, impacting over a billion people globally. A lesser-known consequence of low iron levels is its effect on dopamine production. Dopamine, often referred to as the “feel-good” hormone, is essential for maintaining a positive mood.
He elaborated on the biochemical connection, explaining that dopamine is synthesized from the amino acid tyrosine through several enzymatic steps. The initial step in this process requires an enzyme that is dependent on iron to function properly. Therefore, insufficient iron levels can hinder dopamine production, potentially contributing to feelings of depression or fatigue.
Dr Mezher said: “Low iron is the most common nutritional deficiency in the world, affecting more than one billion people.” He explained how it can impact dopamine, which can be known as the “feel-good” hormone.
He continued: “And its effects on dopamine go way deeper than just oxygen transport. So dopamine is made from an amino acid called tyrosine over a couple of steps, and the enzyme that does the first step needs iron to be able to function.
“It’s no surprise, then, that in iron deficiency, it’s been shown that there’s dysfunction in pathways related to dopamine that control things like feeling happy, reward, self control and social behaviour.”
Luckily, it’s relatively easy to solve this. Dr Mezher said: “The good news, though, is that when your iron stores are replenished, then these pathways return to normal function and some ways you can help to do that faster are taking iron with vitamin C and avoiding caffeinated drinks two hours before and after.”
Other symptoms of iron deficiency
According to the NHS, symptoms of iron deficiency anaemia can include:
- Tiredness and lack of energy
- Shortness of breath
- Noticeable heartbeats (heart palpitations)
- Paler than usual skin
- Headaches
If you think you are experiencing an iron deficiency you should speak to your GP. They can test your blood to check.
How to boost iron levels
You can increase your iron levels through diet. These foods are rich in iron:
- Dark-green leafy vegetables like watercress and curly kale
- Cereals and bread with extra iron in them (fortified)
- Meat
- Dried fruit like apricots, prunes and raisins
- Pulses (beans, peas and lentils)
It’s also recommended that you eat and drink less:
- Tea
- Coffee
- Milk and dairy
- Foods with high levels of phytic acid, such as wholegrain cereals, which can stop your body absorbing iron from other foods and tablets
The NHS warns: “Large amounts of these foods and drinks make it harder for your body to absorb iron. You might be referred to a specialist dietitian if you’re finding it hard to include iron in your diet.”
How much iron do I need?
The amount of iron you need is:
- 8.7mg a day for men aged 19 and over
- 14.8mg a day for women aged 19 to 49
- 8.7mg a day for women aged 50 and over
The NHS adds: “Taking 17mg or less a day of iron supplements is unlikely to cause any harm. But continue taking a higher dose if advised to by a GP.”
