Iron levels and mental health
The Overlooked Connection Between Iron and Mental Health
Updated November 2025 with the latest research on iron and mental health
Feeling tired, foggy, or low in mood? Checking for iron deficiency is a common, and often crucial, step in understanding why. At Crafted Balance Clinic, we regularly explore iron levels with patients who menstruate or experience fatigue, low mood, or sleep issues.
Iron deficiency doesn’t just affect physical energy. It plays an essential role in mental health and emotional balance.
How Iron Supports Mood and Brain Function
Iron is necessary for producing key neurotransmitters like serotonin, dopamine, and 5-HTP, which regulate mood, motivation, and sleep. When iron levels drop too low, these brain chemicals can become imbalanced which can lead to symptoms that overlap with depression and anxiety.
Studies show that women with iron deficiency are about 50% more likely to experience depression, anxiety, or sleep disturbances compared to those with healthy iron stores. When ferritin levels fall below 30 µg/L, symptoms such as:
Fatigue and low energy
Low mood and loss of motivation
Anxiety and restlessness
Heart palpitations
Headaches or brain fog
may start to appear.
What the Research Shows
A 13-year study found that individuals with iron deficiency had a 50% higher risk of developing a mental health condition compared to those without it. Interestingly, taking iron supplements — regardless of the dose or frequency — was linked to a 15% reduction in risk.
For those already managing depression or anxiety, treating iron deficiency has been shown to improve mood, sleep, and overall well-being. Some studies even suggest that antidepressants may work more effectively when combined with iron supplementation, underscoring how interconnected physical and mental health truly are.
Why Iron Deficiency Happens
Iron deficiency is especially common among those who have periods, particularly if their cycles are heavy. It can also develop if diets are low in iron-rich foods, or if digestion and absorption are impaired.
Certain factors can make it worse, including:
Low intake of iron-rich foods (like red meat or legumes)
Poor gut health affecting absorption
Regular consumption of coffee, tea, or calcium-rich foods that block iron uptake
How to Support Healthy Iron Levels
You can help maintain adequate iron by including more iron-rich foods in your diet, such as:
Red meat, pork, and poultry
Seafood (especially shellfish)
Dark leafy greens like spinach and kale
Beans, lentils, and chickpeas
Iron-fortified grains or cereals
Even so, the only way to truly know your iron status is through a simple blood test measuring ferritin and other markers. This test helps us determine whether you need dietary adjustments or supplementation to restore your levels.
When to Get Support
If you’ve been struggling with low energy, poor sleep, or changes in mood, iron deficiency may be part of the picture, and addressing it can make a meaningful difference in how you feel.
Ready to explore your iron levels or support your energy and mental health?
Book a visit with Dr. Madeleine Clark, ND or Dr. Fiona Callender, ND to learn more about testing, treatment, and ways to feel your best again.