Ever feel like your energy tank is on empty—even after a full night’s sleep? Or maybe your nails are brittle, your skin looks pale, and your hands feel like ice cubes in July. These aren’t just random quirks. They might be your body’s way of waving a red flag: “Hey, we’re running low on iron down here!”

Iron plays a massive role in how your body works. It’s crucial for transporting oxygen, powering your muscles, and even sharpening your brain. So when iron levels dip, your body starts throwing signs. Some are loud, others are whispers—but they’re all worth paying attention to.

Let’s uncover the most common signs you might be iron deficient—and what they’re really telling you.

You’re Always Tired, No Matter How Much You Sleep

Iron is essential for creating hemoglobin, the stuff in red blood cells that delivers oxygen to your organs. Without enough iron, your cells go into energy-saving mode. That’s why you feel sluggish, foggy, and unmotivated—even if you’ve been in bed for ten hours.

Sound familiar? Try loading up on iron-rich foods like red meat, lentils, and dark leafy greens. Pair them with vitamin C (think: orange juice or bell peppers) to boost absorption. But don’t self-diagnose. A simple blood test can confirm if low iron is the culprit.

Video: 5 Signs of iron deficiency on skin, hair and nail

Your Legs Won’t Sit Still at Night

If you’ve got that annoying crawl-out-of-your-skin feeling in your legs every night, it might be Restless Legs Syndrome—and yes, it’s often linked to iron deficiency. Iron influences dopamine, a brain chemical that controls movement. Without enough of it, your legs might twitch or feel weirdly jumpy when you’re trying to relax.

One study found that a quarter of people with restless legs had low iron—and most felt better once it was treated.

Standing Up Makes You Dizzy

Feel like the world spins when you get out of bed too fast? That drop in blood pressure might be your body struggling to circulate oxygen quickly—something it’s terrible at doing when it’s low on iron.

Get up slowly. Sit at the edge of the bed, take a breath, stretch your legs, then rise. Still feeling dizzy often? Your iron tank might be running low.

Cracks at the Corners of Your Mouth

Ever had those painful little splits at the edges of your lips? That condition—called angular cheilitis—can be a red flag for iron deficiency. When your body lacks iron, it has a tougher time repairing skin and fighting off infection. Lip balm won’t fix it, but iron-rich nutrition might.

Also keep an eye on zinc and B vitamins—they play supporting roles too.

Random Headaches That Don’t Go Away

Not all headaches scream “migraine.” Some creep in like a tight band across your head and just… linger. These headaches can show up when your brain isn’t getting enough oxygen—again, thanks to low iron. If your head pain comes with fatigue or dizziness, it might be time to check those iron levels.

Cold Hands and Feet (Even When It’s Warm)

When iron is low, your body prioritizes sending oxygen to your core—vital organs first, extremities later. The result? Frozen fingers and toes, even in summer. This isn’t something wool socks will fix. If it’s paired with fatigue or brittle nails, it’s a sign worth taking seriously.

Your Tongue Feels Smooth, Sore, or Weirdly Slick

This one’s sneaky. Low iron can shrink the tiny bumps (papillae) on your tongue, making it look smooth or swollen. Some people even lose their sense of taste or get a strange burning feeling when eating spicy or acidic foods. It’s called atrophic glossitis, and it’s often overlooked.

Your Skin Looks Pale or Washed Out

That pale look you can’t seem to shake? It might not be a lack of sun—it could be a lack of hemoglobin. Check your gums, the inside of your lips, or even the lower eyelids. If they look ghostly white, your blood might be missing the red it needs.

In the 1800s, paleness was trendy—but today, it might be your body asking for help.

Your Nails Break Easily or Curve Like Spoons

Iron deficiency can make your body “pause” less essential functions—like growing strong nails. They might become brittle, break easily, or even curve upward in a spoon shape (known as koilonychia). If you’re opening soda cans and your nails snap like twigs, it’s worth a closer look.

You Bruise Super Easily

Finding mysterious bruises on your arms or legs? You’re not imagining things. Low iron can weaken your blood vessels or impact how your platelets work. If minor bumps leave big marks—and you’re also tired or pale—iron might be playing a role.

You’re Shedding Hair Like Crazy

Hair loss isn’t always about aging or stress. Iron plays a big role in healthy hair growth. When iron is low, the body diverts nutrients away from “non-essentials” like hair—and your scalp pays the price.

Losing more hair than usual? A blood test might reveal the real cause. No fancy shampoos needed.

You’re Craving Strange Things (Like Ice or Dirt)

Video: Iron Deficiency: How to Absorb More Iron (Do these 3 things!)

This one might sound bizarre, but it’s a real condition called pica—a craving for non-food items like ice, chalk, or even dirt. It’s one of the more extreme (but very real) signs of iron deficiency.

If you’re chewing on ice cubes constantly or eyeing the soil in your potted plants, it’s time for a serious chat with your doctor.

Conclusion

Iron deficiency doesn’t always scream—it whispers through fatigue, cracked lips, headaches, and chilly toes. The signs are there if you know where to look. The good news? Once you catch the problem, it’s often easy to fix with the right nutrition, supplements, and medical advice.