Let Me Tell You About My Period: June 2026

A cartoon blood drop with a smiling face and holding up a sign that says "Iron(wo)man: Are you iron deficient?" over a pink background showing a few period products

I was a freshman in college when I was turned away from donating blood.

During screening at the blood drive, I was informed that my hemoglobin (Hg or Hgb, in the medical field) was too low. I remember that I had just had my period, and I wondered if that was the source of my insufficient level. Whether or not it was a primary factor, I happened to be vegetarian at the time and also probably not eating the most nutritious food as a college student. I likely shrugged off my low hemoglobin, convinced I was healthy enough.

However, now, as a woman in my late 30s who is more health aware (generally, but also as a nurse), I am more concerned about my hemoglobin, and my closely associated levels of iron. Your body uses iron to make hemoglobin, the part of a red blood cell that carries oxygen throughout the rest of the body.

Pretty essential, I'd say!

If you menstruate, you lose iron when you bleed.

A study on US females aged 12-21 (between 2003 and 2020) reported that iron deficiency, in general, affected almost 40% of women, whereas iron deficiency anemia affected 6%. Iron deficiency anemia is a more advanced form of iron deficiency in which the body lacks a sufficient amount of iron for your body to make adequate hemoglobin.

Please note: Nothing in this post constitutes medical advice. Please work with your healthcare provider to determine your iron-related needs and whether or not you need any interventions. Interventions can range from dietary and lifestyle changes to infusions to full blown transfusions and more. Your healthcare provider is always your best resource for your own particular needs.

This post is for informational purposes only and not to be taken as medical advice. We will be focusing on nutrition sources of iron, but for many, this may not be enough (as Malea found out!).

Unpleasant symptoms can come along with low iron, ranging from the milder symptoms of fatigue and paleness to the more severe such as shortness of breath with activity and rapid heart rate.

Malea interjecting here: I actually suffered from iron deficiency anemia last year and required an iron infusion! My body's ability to utilize the iron in my system was severely compromised and dietary changes alone were not going to help. Leading up to getting my blood levels checked, I was increasingly tired, bruising more easily than ever, having trouble concentrating, and struggling to do my normal activities as time went on. By the time I had my infusion, I could barely get through my days without needing to lay down frequently and nap. Within a few weeks of having the infusion, I felt much better and my levels had improved greatly.

Soooo . . . how can you ensure that you make up for the iron you lose when you bleed?

First of all, it is helpful to know generally how much iron you need. Your healthcare provider can help you determine this and may offer lab work to determine whether lifestyle modifications are enough for your situation.

That said, there are different daily recommendations depending on a menstruating person's age:

9-13 years: 8mg
14-18 years: 15mg
19-50 years: 18mg

The daily recommendation reduces to 8mg after 50, which makes sense as most women are entering perimenopause or already in menopause by this age and no longer menstruating or their menstruation has slowed significantly.

Now that you know how much iron you need, where can you get it?

You need to know that there are two forms of iron: heme and non-heme, which is basically animal-based (chicken, red meat, fish) vs. vegetarian sources (spinach, beans, lentils), respectively. While heme sources are better absorbed by the body, you can help your body better absorb non-heme iron by pairing it with Vitamin C (citrus, strawberries, bell peppers).

See some of the following sites for helpful lists of iron sources:

Now to customize your iron intake! Malea and I both enjoy cooking, so this is the fun part for us!

After looking over your iron-rich food options, you can make an effort to incorporate iron into your daily diet more intentionally. Look over some of the above websites, and make a note of sources that you enjoy and/or might want to add into your usual rotation.

Not that you asked, but here are some of my favorite sources of iron:

1) lentils (in soup, shepherds, pie, etc.)

2) tofu (crumbled, sauteed, and baked to be used as a cheap and healthy ground meat substitute)

3) raisins (on a rice cake atop peanut butter)

5) pumpkin seeds (in yogurt)

6) baked sweet potato (with sweet or savory toppings)

Be sure to leave a comment with your favorite iron-rich recipe!

Other pro tips to increase your iron intake:

1) Cook in a cast-iron skillet.

2) Avoid drinking coffee an hour before and an hour after eating food with iron.

3) Get your iron level checked by your doctor to see if you might benefit from iron supplements. Make sure to follow your doctor's recommendation and only take over the counter supplements following your healthcare provider's advice.

4) Try a "Lucky Iron Fish" to add iron to your food and beverages. You can find these on Amazon HERE*. (Malea again: I use a Lucky Iron Fish to try to add iron to my diet. I don't know if it actually works, but it's easy and does not alter the taste of your food or drinks. It's simple to use and I haven't experienced any negative effects.) *This is an affiliate link and may result in a small commission to us at no extra cost to you. Thank you in advance!

UPDATE: Since originally writing this blog post, I donated blood again. The point of care test done prior to my donation indicated that my hemoglobin was at the lowest level at which you are still allowed to give blood. So, I decided to get lab work done to find out my ferritin level. Ferritin indicates your body's iron stores. I learned that, although my ferritin is at the lowest level within normal range, I will benefit from beginning an iron supplement. Perhaps I can access some untapped energy! Of course, I will still seek to eat an iron-rich diet.

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