Fatigue, brain fog, anxious feelings, heavy periods, pale skin, hair loss. For too many teenage girls, these symptoms are chalked up to hormones, stress or just “growing up”. But a new Swedish study has revealed something that deserves our attention: iron deficiency may be the silent force behind how many young women are feeling – and it’s far more common than most realise.

Of the 475 teenage girls tested in this recent study, 38% were found to be iron deficient. Among those following a vegetarian, vegan or pescatarian diet, that number jumped to nearly 70%. Even among omnivores, a significant 30% were low in iron.

This matters. Deeply.

Why iron matters so much for teenage girls

The teenage years are a time of enormous growth and change – not just physically, but mentally and emotionally too. Iron plays a vital role in supporting brain development, focus, mood, energy, immunity, metabolism and how well oxygen is transported throughout the body. And during adolescence, iron needs skyrocket.

From age 14 to 18, the recommended dietary intake (RDI) is 15 mg per day – but if a teenage girl follows a vegan or vegetarian way of eating, that increases to 27 mg due to lower absorption. If her periods are heavy (which is increasingly common), even those numbers may not be enough. It’s possible the adult RDI of 18 mg (or 32.4 mg for vegans/vegetarians) may be more appropriate for some teenage girls.

And here’s the tricky part: most girls don’t realise they’re iron deficient until their symptoms become too loud to ignore – or they’ve been misdiagnosed with something else.

Iron and anxious feelings – a commonly missed connection

One of the lesser-known signs of iron deficiency is an increase in anxious feelings. This can arise at any age, but it’s especially common during the teenage years, just as iron needs begin to climb with the onset of menstruation. Let me be clear: not all anxiety is caused by low iron. These emotional states are multifactorial. But I have seen time and time again – in both clinic and research – how often iron deficiency goes untested, undetected and unresolved in teenage girls struggling with anxiousness or low mood. And the longer it’s left unchecked, the more a young woman may begin to believe there’s something inherently wrong with her, when it might just be her body crying out for more iron.

The signs to look for

Some of the most common signs of low iron in teenage girls include:

• Constant fatigue
• Pale skin (especially in the face or inner eyelids)
• Brain fog or poor concentration
• Anxious feelings or low mood
• Frequent sighing
• Heavy menstrual bleeding (or in severe deficiency, missed periods)
• Hair thinning or widening part lines
• Shortness of breath, even with mild activity
• Cold hands and feet 

Why food might not be enough

For many teenage girls, especially those experimenting with dietary changes or (concerningly) restricting certain food groups, meeting daily iron requirements through food alone can be incredibly difficult. Add in heavy periods, stress, or a reluctance to eat animal products, and it becomes even harder. In most cases, a high-quality iron supplement can make a profound difference – not just in their physical wellbeing, but in their confidence and sense of self.

A note for parents and caregivers

If you’re a parent or caregiver trying to support a teenage girl with her iron intake, it can help to speak to her in terms of what she values. While as adults we often value health for health’s sake, teens may be more motivated by appearance – so framing iron as a key to strong, shiny hair or clear skin can help make the importance of iron feel relevant to her world. Over the years, I’ve met countless young women who weren’t moved to take action until their hair started to thin — and only then discovered a significant iron deficiency driving many of their symptoms.

Iron and menstruation – a two-way street

What’s often not spoken about is the cyclical nature of iron deficiency and menstrual blood loss. Low iron can cause heavier periods. Heavier periods can worsen iron deficiency. And once iron deficiency anaemia sets in, the body may even stop menstruating altogether as it attempts to conserve what little iron is left.

The bigger picture

It’s difficult to express just how much I care about iron deficiency at this stage of life. I’ve seen the unnecessary suffering it can cause – the confusion, the exhaustion, the misdiagnoses – all of it preventable with awareness and support. If you or someone you love is iron deficient in their teenage years, I can’t encourage you strongly enough to take it seriously.

Address it. Support it. And maintain it – with nourishing food, supportive conversation and where needed, a trusted iron supplement that’s gentle on the gut. Because when a teenage girl has the energy to participate in life – to think clearly, feel connected and experience her own strength – it changes everything. And it might all begin with something as simple as restoring her iron levels.

For more information about Iconic Iron, the one-of-a-kind supplement 5 years in the making, visit https://www.bioblends.com/pages/meet-iconic-iron