Iron Levels and Weight Gain
Is There a Link?
If you’ve been feeling drained due to iron deficiency, you might have wondered: Does iron deficiency lead to weight gain? Or is it the other way around?
Nearly one in three American adults is iron deficient. And interestingly, it’s more common among people who are overweight or obese. This raises the question: Is there a connection between iron levels and weight?
Weight Gain and Iron Deficiency
Before we dive in, let’s first understand what iron does in the body. Iron is an essential element that performs numerous roles in the body:
Oxygen transport: It helps produce hemoglobin, which carries oxygen in the blood.
Energy production: Iron is involved in the function of mitochondria (yes, the powerhouse of the cell you’ve probably heard about a million times in science class!), helping generate energy.
Brain function: It supports cognitive function and focus.
Immune health: Iron helps the body fight infections and inflammation.
Without enough iron, the body struggles to make enough hemoglobin, leading to iron deficiency anemia, which causes symptoms like fatigue, weakness, and pale skin.
So why are people with overweight and obesity more likely to have low iron levels?
Apparently, chronic inflammation and excess body fat can increase hepcidin, a hormone that traps iron in storage and prevents proper absorption. This means that even if you’re eating enough iron, your body might not be able to use it efficiently.
Although iron deficiency doesn’t directly cause weight gain, it can contribute to it indirectly.
Iron is essential for producing thyroid hormones, which regulate metabolism. Low iron can lead to hypothyroidism, So when your iron levels are low, your metabolism can take a hit—slowing down and making weight gain more likely.
It can also impair glucose metabolism, leading to insulin resistance and making it easier for the body to store fat.
Iron deficiency can trigger restless leg syndrome, making you feel an uncontrollable urge to move your legs—especially at night—just when you’re trying to relax.
This can seriously mess with your sleep, and when you’re not well-rested, cravings spike, metabolism slows, and weight gain becomes more likely.
Will Improving My Iron Levels Improve My Weight?
Research on the link between iron levels and weight is still limited, but some studies suggest that correcting iron deficiency may actually help with weight management.
One mice study found that adding iron to a high-fat diet helped prevent weight gain and fat buildup by improving fat burning in the liver and muscles. It also helped cells produce energy more efficiently.
There was also this small study on 21 women with iron deficiency anemia that looked at whether treating iron deficiency affects weight. After 4 to 6 months of iron treatment, women lost weight, trimmed their waistlines, and lowered their body mass index (BMI).
But that’s not all—there were bonus benefits, too! Their triglyceride levels went down, and their good cholesterol (HDL) went up, suggesting that fixing iron deficiency might also support better metabolic health.
Iron levels may also indirectly contribute to weight loss by improving energy levels. Instead of feeling sluggish and drained, you may actually have the drive to move more, work out, and stay active.
On top of that, restoring iron levels may help reverse thyroid issues, leading to a faster metabolism and better energy balance.
But Doesn’t Supplementation Boost Appetite?
It’s been widely researched how low iron can reduce appetite while supplementation increases it by affecting hunger hormones like ghrelin and leptin.
While iron supplementation may influence weight, does that mean you should avoid addressing your low iron levels? Absolutely not.
Ignoring iron deficiency can lead to fatigue, metabolic issues, and other health complications that go beyond weight concerns. The key is monitoring and being mindful of your diet.
A study found that iron supplements led to weight gain in some women with anemia, but not all of them.
Women who watched their diet gained less weight, suggesting that staying mindful of nutrition and stopping iron therapy once anemia is corrected can help prevent unwanted weight gain.
Losing Weight Can Improve Your Iron Levels
The reverse is also true: losing weight can improve iron levels.
A recent study explored how weight loss in women with overweight/obesity and iron deficiency anemia affected their iron status.
Over three months, those who followed a personalized diet plan with dietitian support lost 7.4 kg on average and saw higher hemoglobin, ferritin, and serum iron levels, while inflammation markers (C-reactive protein and hepcidin) dropped. The control group, however, didn’t see these benefits.
So if you’re iron deficient, shedding some weight might help!
Balance Is Key
While more research is needed to fully understand the link between iron and weight, one thing is clear—having healthy iron levels is essential for overall well-being.
If you’re undergoing iron therapy, don’t expect it to be a weight loss solution. However, better iron levels can improve energy, metabolism, and overall vitality, which may give you some added weight loss perks.
At the end of the day, being mindful of what you eat matters—whether or not you’re supplementing with iron!
More Health News
7 Reasons Why You Should Pack More Protein to Your Meals. Learn More
Study Finds: Males and Females Need Different Breakfast for Weight Loss. Learn More
Emotional Eating: What It Is, How It Works, and How to Control It. Learn More
 | A guest post by
|