Iron is important for adequate production of hemoglobin, the protein in the red blood cells which aids in transporting oxygen in the body. In the teenage years, particularly for girls, the use of iron increases due to significant growth, hormonal shifts, and the start of menstruation. Unfortunately, the diets of many adolescent girls tend to be low in iron, which increases the risk for more severe iron deficiency and iron-deficiency anemia.
The deficiency of iron can result in a decrease in energy, poor mood, low concentration, and affects the individual’s long-term health. Identifying the symptoms early greatly improves the chances of addressing and resolving the issue before it aggravates.
What Causes Teenage Girls To Be More Susceptible
Several factors put teenage girls at risk of iron deficiency:
- Loss of iron due to heavy menstruation – If the bleeding is heavy, the loss of iron can be significant.
- Increased growth requirements – Higher demand for iron in the body due to growth spurts in the teenage years.
- Food restrictions – Many teens limit their diets to processed foods and fast foods and therefore lack iron rich foods.
- Vegan or vegetarian diets – Although healthy, these diets should be balanced with adequate iron intake from well planned meals.
Common Symptoms of Iron Deficiency in Adolescent Females
1. Constant Fatigue and Low Energy
Feeling persistently tired and exhausted is a common symptom of this deficiency. It is due to insufficient iron that the body struggles to produce enough healthy red blood cells to efficiently transport oxygen. Teens may even feel exhausted after a full night of sleep.
2. Pale Skin and Lips
Reduced flow and lower levels of hemoglobin in the body lead to paleness of the skin, eyelids, and lips. Parents might observe that their adolescent daughter appears unusually pale or “washed out” in complexion.
3. Shortness of Breath
Low iron levels can lead to breathlessness even after light exercises. This is the case because the body is straining to transport oxygen to the muscles and tissues.
4. Dizziness or Lightheadedness
Low iron levels can lead to lower oxygen delivery to the brain, leading to lightheadedness and dizziness, especially when standing up quickly.
5. Frequent Headaches
An iron deficiency can restrict blood oxygen levels to the brain, instigating tension headaches or migraines. Moreover, if headaches become common and in conjunction with fatigue, it is a possible sign of lower iron levels.
6. Cold Hands and Feet
Insufficient hemoglobin levels can lead to poor circulation and extremities feeling cold even in warm environments.
7. Brittle Nails and Hair
Iron deficiency can lead to improper growth of cells and increase in hair loss. Resulting in concave or spoon-shaped (brittle) nails and decreased hair.
8. Poor Concentration and Forgetfulness
Low iron levels can impact oxygen levels in the brain, resulting in poor concentration, lapse in focus, forgetfulness, and poor school performance. This is particularly troubling during the adolescent years.
9. Restless Legs Syndrome (RLS)
An iron deficiency can cause a strong discomforting urge in movement of the legs. This is common in teens and can occur at night, resulting in poor sleep and increased fatigue.
10. Shift in Mood
Deficiency of iron can disrupt the function of neurotransmitters, causing increased irritability, mood changes, and symptoms commonly associated with depression.
Less Common but Serious Symptoms
Iron deficiency and deficiency anemia, left untreated can cause severe symptoms progressing to:
- Increased heart rate or irregular heartbeat (heart palpitations)
- Exertional Chest Pain
- Before a fainting spell
- Extreme fatigue and weakness
Severe anemia, in rare scenarios can put extreme strain on the heart and other vital organs.
How Iron Deficiency is Diagnosed
When iron deficiency is apparent, clinicians usually order a series of blood tests including:
- Blood Count – Assess for complete blood count, specific red blood cell parameters like volumetric ration of red blood cells per unit of blood.
- Ferritin – Assesses the storage form of iron.
- Serum iron – Quantifies iron in the blood.
Prevention of chronic and long-term negative health impacts is achieved through early intervention.
Dietary Sources of Iron for Teenage Girls
Iron sources can be defined in two groups:
- Heme iron (meat): Red meat, poultry, fish and even eggs.
- Non-heme iron (plant): Lentils, beans, spinach, fortified cereals, and others including tofu.
Tip: Vitamin C can boost the efficiency of absorbing non-heme iron. Citrus fruits and peppers as well as strawberries can aid plants sources of iron to be more useful.
Lifestyle and Eating Habits That Support Iron Levels
- Restrict high doses of tea, coffee and energy drinks due to high levels of caffeine.
- Empirical evidence suggests missing meals breakfast included negatively impacts iron levels. Breakfast is a meal which can be loaded with fortified cereals and eggs.
- Snacking with trail mix (nuts and dried fruits) can aid iron levels.
- Cooking with cast iron skillets can enhance the iron levels of meals.
When to See a Doctor
Parents and adolescents should consider medical attention if:
- There is persistent and unexplained fatigue.
- There is recurrent dizziness or shortness of breath.
- Periods are especially heavy and those with periods feel weak.
- There is a notable shift in mood, academic engagement, or physical endurance.
A medical professional is able to diagnose iron deficiency and formulate a safe and customized treatment plan.
Treatment Options
In cases where iron deficiency is confirmed, treatment may involve:
- Increasing dietary iron intake.
- Supplementation of iron (with appropriate medical oversight to prevent overdose).
- Treat underlying medical conditions which may contribute to heavy menstrual bleeding.
Most patients should notice early benefits within weeks, however, replenishing iron levels can take several months.
Final Thoughts
Among teenage girls, iron deficiency is a prevalent and easily preventable condition. Because the symptoms can insidiously develop and be misinterpreted as typical adolescent fatigue or stress, vigilance is necessary. With prompt medical attention, a balanced iron-rich diet, and management of heavy menstrual bleeding, adolescents can be safeguarded in their immediate well-being and future health.
FAQs
1. What is the dietary iron intake for a teenage girl?
In the case of girls aged 14-18, the recommended intake is 15mg of iron per day.
2. How Can Iron Deficiency Impact A Student’s Academic Performance?
Yes, Iron deficiency can lead to poor focusing, memory problems, and diminished alertness, which negatively affects performance.
3. Are Iron Supplements Safe for Adolescents?
Yes, however, only when prescribed by a doctor. While iron can be harmful it should only be prescribed when deficiency is properly diagnosed.
4. Can Heavy Menstrual Bleeding Cause Iron Deficiency?
Of Course. Heavy menstrual bleeding is one of the most common causes of iron deficiency in adolescent girls.
5. How Long Will it Take in Treatment for Iron Deficiency Disease?
Symptom relief can be within a few weeks, but the underlying deficiency may take 3 to 6 months to fully resolve.
