Still Tired After Working Out? It Might Be Iron Deficiency Fatigue.
- Azalea Quinne™
- Oct 8
- 4 min read
Updated: Oct 13
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I spend most of my days in motion. As a nurse, I walk miles during 12-hour shifts — thinking, lifting, caring, and solving problems nonstop. Outside of work, I train in boxing and kickboxing, mix in weights and functional movement, and still juggle everything that comes with family life.
And when I leave the hospital, the pace doesn’t slow down. I’m a business owner, a wife, and a mom to two kids with full schedules — and a caregiver for my disabled father. My days don’t end when I clock out; they simply shift gears.
I’ve always had chronic anemia — low hemoglobin has followed me for years, and I know that didn’t help my energy. But even after raising it back to normal levels, eating cleaner, and prioritizing rest, I still felt winded during workouts.
If you live an active lifestyle and still fight fatigue, it’s worth looking deeper. Ask your provider to check iron, ferritin, and TIBC %. Look at how your diet might be helping — or quietly working against you. Most importantly, listen to your body; it often tells us what it needs before we know how to ask.
Iron Deficiency Fatigue: Low Energy
We hear about protein, hydration, carbs, and rest all the time. But one nutrient rarely gets the spotlight it deserves — iron.
Iron creates hemoglobin, the protein that carries oxygen in your blood. Without enough, your muscles and tissues don’t get the oxygen they need, and the result is fatigue that no amount of sleep or caffeine can fix.
Women are especially prone to low iron. Monthly blood loss, busy lives, and dietary gaps can quietly drain your stores. Even if your hemoglobin is “normal,” your ferritin (stored iron) can still be too low.
That was me — my hemoglobin looked fine, but ferritin and TIBC % were off. Suddenly, everything made sense.
Understanding Your Iron Labs (Plain English)
Hemoglobin – measures oxygen-carrying capacity.
Ferritin – your iron savings account
TIBC % – how efficiently your body carries iron.
Low ferritin or TIBC % means your reserves are empty even if your hemoglobin looks okay. Building those reserves helps your body deliver oxygen more efficiently.
"You can read more about ferritin, TIBC, and iron storage from trusted medical sources like Mayo Clinic – Ferritin Test and Cleveland Clinic – Total Iron-Binding Capacity (TIBC) Test .)"
Signs Your Iron Might Be Low
Tired even with plenty of sleep
Winded easily during workouts
Cold hands and feet
Brittle nails or hair shedding
Restless legs or tingling sensations
Brain fog or poor focus
If several sound familiar, ask for a ferritin and TIBC % check — not just hemoglobin.
What’s Working for Me
1. Cooking with Cast Iron
Using a Cast Iron Pan adds a trace of iron naturally — especially with acidic foods like tomato sauce. It’s the simplest passive boost I’ve found.
2. Prioritizing Iron-Rich Foods
Red meat 3–4 times per week
Pairing plant-based iron (spinach, lentils) with vitamin C (citrus, bell peppers)
Adjusting timing — I drink matcha 1–2 hours before meals instead of with them since certain teas can block absorption.
Using a High-Iron Cookbook made meal planning so much easier.
3. Exploring Options
Considering this Non-Constipating - Non GMO, Vegan, Gluten-Free, Dairy Free Gentle Iron Supplement (discuss with your provider)
Doing my best to stay hydrated. I like these Owala Water Bottles — leak-proof, easy to clean, easy on my hand/wrist.
Herbal teas that support absorption. Rosehips Tea and Hibiscus Tea.
"If you love tea but want to avoid those that block iron, hibiscus and rosehip are two herbal options worth checking into. Both are naturally rich in vitamin C, which helps your body absorb non-heme iron more efficiently when timed about an hour after meals." Reference: Frontiers in Nutrition – Nutritional and Bioactive Components of Hibiscus sabdariffa.
4. Timing is Everything
I’ve learned to make matcha part of my daily routine for its powerful antioxidants and steady energy, but it’s important to know that it contains tannins that can bind to non-heme iron (the type in plants and most supplements), which reduces absorption. That’s why I now space it 1–2 hours before or after iron-rich meals — so my body absorbs the iron first while still getting all the benefits matcha offers.
"A 2017 study published in the American Journal of Clinical Nutrition found that waiting at least one hour between an iron-rich meal and tea consumption helps reduce the inhibitory effects on iron absorption."
Quick Guide: Getting the Most Out of Iron
Category | Best Choices | How They Help | Timing Tips |
Boosters | bell peppers, citrus, kiwi, tomatoes, hibiscus tea, rosehip tea | High in vitamin C; helps absorb non-heme iron | Pair with iron foods or 30 min after meals |
Supportive | onions, garlic, kimchi, vinegar | Improve gut health and nutrient uptake | Include often; pair with vitamin C foods |
Blockers | coffee, black/green tea, cocoa, red wine | Contain tannins that bind iron | Wait 1–2 hours before/after iron meals |
💡 For best absorption, include about 50 mg vitamin C in the same meal as plant-based iron. Here's a study about iron & enhancers. https://pubmed.ncbi.nlm.nih.gov/15743017/
Bonus: Track Your Progress
Download a free 7 day food journal below to log meals, manage timing, water intake, and energy levels each week. Or, if you prefer a nicer option, try this simple food journal tracker from Amazon.
Final Thoughts
Feeling exhausted doesn’t mean you’re doing something wrong. Iron deficiency fatigue is a reality for some people. As a nurse, business owner, wife, mom, and caregiver, I know how easy it is to push through — but small, consistent changes make all the difference.
For me, focusing on iron — and making realistic, sustainable shifts — has been a turning point. If you’ve been wondering why you’re still tired despite your best effort, it might be the missing piece for you too.
In my area, we have the option to request lab tests from either Lab Corp or Sonora Quest without needing a doctor's order. Take a look at them.
Read Next: Best Simple Meals for Iron Boosts
Resources Mentioned
Categories: Wellness / Recovery, Shop
Tags: iron, energy, fatigue, nutrition, recovery, supplements, hydration, wellness
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