Feeling foggy and anxious?

You eat well. You exercise. You even take your multivitamins. But something still feels off. Your brain feels like it’s wrapped in cotton wool.

You forget names mid-sentence. You start feeling overwhelmed by things that never used to phase you. And sleep? Either restless or not refreshing.

What if the problem isn’t stress... but low iron?

We’re not talking about full-blown anaemia here. Even without reaching that threshold, low ferritin - your body’s iron storage protein, can quietly affect your brain, hormones, and emotional balance. And it disproportionately impacts women over 40, especially those with heavy periods, gut absorption issues, or restrictive diets.

Let’s unpack why iron matters more than you think and how to protect your mind and mood from a deficiency that often goes undetected.

Why Iron Isn’t Just About Energy Levels
Most people associate iron with energy and yes, it’s crucial for carrying oxygen through your blood. But iron also plays an invisible role in your nervous system. It helps make dopamine (your motivation and reward chemical) and serotonin (your mood stabiliser). Without enough iron, these neurotransmitters can’t function properly.

Low i on is also linked to:

• Impaired memory and focus

• Poor sleep quality

• Low mood and increased anxiety

• Restless leg syndrome at night

And here’s the kicker: you can have normal haemoglobin (so your GP says “everything looks fine”) but low ferritin, which is a red flag your brain and body aren’t storing enough iron for optimal function.

Why Women Over 40 Are Especially Affected
Iron needs fluctuate through life, but women over 40 face a perfect storm:

• Heavy or irregular periods as oestrogen levels shift

• Less meat consumption, especially among health-conscious eaters

• Digestive issues like low stomach acid, IBS, or perimenopause-related changes that reduce nutrient absorption

• Stress, which depletes minerals and disrupts the gut lining

Combine these, and it’s easy to see how you could end up with suboptimal iron without even knowing it.

The Brain Fog Link
Many women describe their iron deficiency symptoms as mental, not physical.

“I feel detached.”
“I’m present but not really there.”
“I’m doing all the things I used to do, but everything feels harder.”

Iron is crucial for brain oxygenation. When your levels are low, your brain gets less fuel. This can cause memory lapses, confusion, and that glazed-over “fuzzy” feeling you can’t quite shake.

In fact, some studies suggest women with low ferritin (below 50 ng/mL) may have cognitive issues, even if they’re not technically anaemic.

Anxiety That Doesn’t Feel Like You
If your anxiety has crept up unexpectedly, and doesn’t match your external life situation, low iron could be involved.

That’s because iron is needed to make GABA, your brain’s calming neurotransmitter. It also helps regulate the hypothalamic-pituitary-adrenal (HPA) axis, the system responsible for your stress response.

When iron is low:

• You feel more easily startled

• You’re constantly on edge

• Your heart races more often

• You feel anxious without a clear reason

It’s subtle... until it’s not.

What Tests to Ask For (And What to Look For)
Standard iron panels often miss the real picture. Ask your doctor for:

• Ferritin: Aim for at least 50–70 ng/mL for brain and hormone health, even if the lab says 20 is “normal”

• Iron Saturation and Total Iron Binding Capacity (TIBC): This shows how much iron is being absorbed and used

• Haemoglobin and Red Blood Cell Count: Still helpful to rule out anaemia

If your ferritin is low but your haemoglobin is normal, you still need to address it.

What You Can Do About It
Start by identifying whether diet, absorption, or blood loss is the issue. Then take action.

Here’s how:

1. Rethink Your Diet
Iron from animal sources (heme iron) is far more absorbable than plant sources (non-heme). If you eat meat, include:

• Lean beef, lamb, or chicken thigh

• Liver or pâté once a week

• Mussels, oysters, or sardines

If you’re vegetarian or vegan, you’ll need more volume and support from enhancers like vitamin C.

Good sources include:

• Lentils, beans, spinach, tofu

• Pumpkin seeds and blackstrap molasses

Always pair with citrus, tomatoes, or capsicum to boost absorption.

2. Check Your Gut Health
Low stomach acid, often mistaken for reflux, impairs iron absorption. So do certain medications (like PPIs), H. pylori infections, and chronic inflammation.

You may benefit from digestive bitters, fermented foods, or a gut-healing protocol if symptoms persist.

3. Watch Your Coffee and Tea Timing
Tannins in tea and coffee can block iron absorption, especially non-heme iron. Wait at least one hour before and after iron-rich meals to enjoy your cuppa.

4. Consider a Gentle Supplement
If your ferritin is under 50 and symptoms persist, speak to a healthcare practitioner about low-dose iron bisglycinate, which is gentler on the gut than traditional supplements.

Look for one with added vitamin C and avoid calcium-rich foods or supplements at the same time as it competes for absorption.

5. Monitor, Don’t Overcorrect
Iron overload can be harmful too. If you do supplement, test your ferritin every few months and work with a professional to adjust your dose.
So much of what we label as “just getting older” is really a collection of missed deficiencies, and iron is one of the most commonly overlooked.

If you’re feeling tired but wired, forgetful but overwhelmed, and just not quite yourself, don’t write it off. Your brain, hormones, and nervous system are whispering a message. And it might start with something as basic, and fixable as iron.

The information provided in this newsletter is for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making significant changes to your health and wellness routine.

Wishing you good health,

The Wellness Valet Team

Recipe of the Week: Iron-Rich Lamb and Lentil Stew

• 400g lamb shoulder, cut into small chunks

• 1 cup dried green or brown lentils, rinsed

• 2 tbsp olive oil

• 1 medium onion, finely chopped

• 2 garlic cloves, minced

• 2 medium carrots, diced

• 2 celery stalks, diced

• 1 tsp ground cumin

• ½ tsp ground cinnamon

• 1 tbsp tomato paste

• 1 x 400g tin chopped tomatoes

• 3 cups low-sodium beef or vegetable broth

• 2 big handfuls of fresh spinach

• Salt and pepper to taste

• Juice of ½ lemon (to enhance iron absorption)

• Optional: chopped parsley for garnish

Method

• Heat olive oil in a large pot over medium heat. Brown lamb pieces on all sides, then remove and set aside.

• In the same pot, sauté onions, garlic, carrots, and celery until softened (about 6–8 minutes).

• Stir in cumin, cinnamon, and tomato paste. Cook for another minute until fragrant.

• Add the lentils, tomatoes, broth, and browned lamb back into the pot. Bring to a simmer.

• Reduce heat, cover, and cook for 45 minutes until lentils and lamb are tender.

• Stir in spinach and cook for another 2–3 minutes until wilted.

• Season with salt, pepper, and lemon juice.

• Serve warm with a sprinkle of fresh parsley and enjoy as a deeply nourishing, iron-rich meal.

This hearty lamb and lentil stew isn’t just delicious. It’s your body’s ally against hidden deficiencies. Rich in iron and full of fibre, it supports cognitive clarity, balanced mood, and vibrant energy, especially when paired with vitamin C for better absorption. A nourishing win for body and mind.