As the winter months draw in, many of us experience a dip in our mood, often attributing it to the season itself. However, a medical expert has highlighted a surprisingly common nutritional deficiency that could be the real culprit behind those feelings of gloom.
The hidden link between iron and your mood
In a viral TikTok video, Dr Sermed Mezher brought attention to a global health issue: iron deficiency. He stated that low iron is the most common nutritional deficiency in the world, impacting more than one billion people globally. While iron's role in carrying oxygen in the blood is well-known, its influence on our mental wellbeing is less publicised.
Dr Mezher explained the direct connection to dopamine, the neurotransmitter often dubbed the 'feel-good' hormone. "Dopamine is made from an amino acid called tyrosine over a couple of steps," he said. "The enzyme that does the first step needs iron to be able to function."
He further elaborated that when the body is low on iron, these crucial dopamine pathways malfunction. This can directly affect the brain's ability to regulate feelings of happiness, reward, self-control, and social behaviour, leading to a persistent low mood.
Recognising the signs of iron deficiency
Beyond low mood, iron deficiency anaemia presents several other symptoms. According to the NHS, these can include:
- Fatigue and a notable lack of energy
- Breathlessness
- Heart palpitations
- A pale complexion
- Headaches
If you suspect you may have an iron deficiency, it is crucial to consult your GP, who can arrange a simple blood test for confirmation.
How to replenish your iron levels
The good news, according to Dr Mezher, is that the situation is reversible. "When your iron stores are replenished, then these pathways return to normal function," he confirmed. To aid absorption, he recommends taking iron with vitamin C and avoiding caffeinated drinks for two hours before and after consumption.
You can also boost your levels through dietary changes. The NHS suggests incorporating these iron-rich foods:
- Dark leafy greens like watercress and curly kale
- Iron-fortified cereals and bread
- Meat products
- Dried fruits such as apricots, prunes, and raisins
- Legumes, including beans, peas, and lentils
Conversely, it is advised to reduce intake of tea, coffee, milk, dairy products, and high phytic acid foods like wholegrain cereals, as they can inhibit the body's ability to absorb iron.
The NHS notes that the daily iron requirement is 8.7mg for men over 19 and women over 50, and 14.8mg for women aged 19 to 49. While taking up to 17mg of iron supplements a day is generally safe, always follow the advice of a GP for higher doses.
