Why do UK university students have low iron?

According to one study, the prevalence of anaemia was shown to more than double over a single academic year among a cohort of university students. For many, this trend is directly linked to why UK university students have low iron, with a perfect storm of poor dietary choices, academic pressure, and lifestyle factors converging to deplete their iron stores.

Quick Summary

UK university students often develop low iron due to factors like poor dietary habits, high academic stress, and in females, menstrual blood loss. This can lead to fatigue and impaired cognitive function, negatively impacting their studies and wellbeing.

Key Points

• Poor Diet: Students often eat budget, convenience foods lacking in iron and may skip meals, leading to deficiency.

• Absorption Inhibitors: Drinking tea, coffee, or consuming dairy products with meals hinders the body's ability to absorb iron effectively.

• Heavy Periods: Female students are at a much higher risk of low iron due to blood loss from menstruation, especially if periods are heavy.

• Academic Stress: High stress levels can lead to poor eating habits and inflammation, negatively impacting iron levels and contributing to fatigue.

• Budget-Friendly Fixes: Incorporating cheap foods like lentils, beans, and fortified cereals, and pairing them with Vitamin C sources, can help boost iron levels.

• Recognise Symptoms: Early signs include persistent fatigue, paleness, dizziness, and difficulty concentrating, which can be mistaken for normal student life exhaustion.

Common Dietary Reasons for Low Iron

Starting university often involves a significant shift in eating habits, away from family meals towards budget-focused, and sometimes less nutritious, options. This change is a primary driver behind why UK university students have low iron.

Inadequate Intake of Iron-Rich Foods

Many students, particularly those on a tight budget, may opt for cheaper, convenience foods over fresh, iron-rich ingredients. Animal-based sources of iron (heme iron), such as red meat, chicken, and fish, are generally more easily absorbed by the body than plant-based sources (non-heme iron). Students, especially those following vegetarian or vegan diets, need to be particularly vigilant to consume enough non-heme iron to meet their daily needs, which can be challenging.

The Impact of Tea, Coffee, and Calcium

Student life is often fuelled by caffeine. Unfortunately, tea and coffee contain polyphenols and tannins that significantly inhibit the absorption of iron. Drinking these beverages with or immediately after an iron-rich meal can counteract the nutritional benefits. Similarly, calcium, commonly found in dairy products, can also reduce iron absorption. Students who regularly consume milk, yoghurt, or calcium supplements around meal times may inadvertently worsen their iron status.

Skipping Meals and Poor Meal Timings

Late nights, early mornings, and a heavy workload can lead to irregular eating patterns, including skipping meals. A skipped breakfast, in particular, means missing an important opportunity to consume iron. Studies have shown a significant association between skipping breakfast and higher anaemia prevalence among students.

Increased Physiological Needs and Blood Loss

Beyond diet, physiological changes and blood loss are major reasons for iron deficiency, especially in young women.

Menstruation

For female students, regular menstrual cycles are a common cause of iron loss. Heavy periods, a condition known as menorrhagia, can significantly deplete the body's iron stores over time, contributing to iron deficiency anaemia. This is a particularly important factor given that studies often report higher rates of anaemia in female students than in males.

Growth Spurts

Late adolescence and early adulthood are periods of continued growth, which increases the body's demand for iron. This, combined with less-than-optimal diets, can put young adults at a higher risk of developing iron deficiency.

Strenuous Exercise

Many university students participate in sports or rigorous exercise, which can also increase iron requirements. Iron is vital for oxygen transport, and high-intensity exercise increases this demand. Regular runners, for instance, can experience iron loss through a condition called 'march hematuria'.

The Vicious Cycle of Stress and Academic Pressure

The pressures of academic life can exacerbate iron deficiency, creating a negative feedback loop.

• Poor Food Choices: Stress and busy schedules can lead students to rely on quick, processed, and often iron-poor foods instead of cooking nutritious meals.
• Impaired Absorption: Chronic inflammation, which can be a side effect of prolonged stress, may interfere with the body's ability to absorb iron effectively, even when dietary intake is sufficient.
• Fatigue and Performance: Low iron causes symptoms like fatigue and impaired concentration, which can in turn affect a student's academic performance. This can increase stress levels further, reinforcing the cycle.

Recognising the Signs of Low Iron

Symptoms of low iron often develop gradually and can be mistaken for the general tiredness of student life. Key indicators to watch out for include:

• Extreme Fatigue: Feeling constantly tired and weak, not relieved by sleep.
• Pale Skin: Noticeable paleness in the face, lips, or inner eyelids.
• Dizziness and Headaches: Experiencing lightheadedness, dizziness, or frequent headaches, especially with activity.
• Difficulty Concentrating: Often impacting academic work and attention span.
• Cold Intolerance: Hands and feet feeling unusually cold.
• Irritability and Moodiness: Changes in mood or increased irritability.

Practical Solutions for Students on a Budget

Combating low iron doesn't have to break the bank. Students can make several practical, budget-friendly changes to their diet and lifestyle.

Budget-Friendly Iron-Rich Foods

• Beans and Lentils: Pulses like kidney beans, chickpeas, and lentils are incredibly affordable, versatile, and high in non-heme iron.
• Fortified Cereals: Many breakfast cereals are fortified with extra iron. Pairing them with a glass of orange juice (for Vitamin C) can boost absorption.
• Canned Fish: Canned sardines and tuna are budget-friendly and offer a good source of iron.
• Dried Fruit: Dried apricots and raisins are a cheap and easy way to snack on some iron.
• Tofu: A great source of iron for vegetarians and vegans.

Maximising Iron Absorption

To get the most out of your iron-rich meals, follow these tips:

• Pair with Vitamin C: Consume vitamin C-rich foods (e.g., citrus fruits, berries, tomatoes, broccoli) with iron-rich foods, as this significantly enhances absorption.
• Avoid Inhibitors: Separate tea, coffee, and dairy consumption from your main meals. Have your morning coffee at least an hour before or after breakfast.
• Cook in Cast Iron: Cooking meals in cast-iron pots and pans can increase the iron content of your food.

When to Consider Supplements

If dietary changes aren't enough, supplements may be needed, but this should only be done under medical advice. A GP can perform a simple blood test to determine iron levels and recommend the correct dosage.

How Dietary Choices Affect Iron Absorption

This table outlines how different food pairings and habits can influence your body's ability to absorb iron, highlighting choices students can make to improve their iron status.

Action	Effect on Iron Absorption	Recommendation for Students
Drinking tea/coffee with a meal	Significant reduction. Tannins and polyphenols bind to non-heme iron, preventing absorption.	Wait at least one hour after a meal before having tea or coffee.
Consuming Vitamin C with a meal	Significant increase. Ascorbic acid boosts the absorption of non-heme iron from plant-based foods.	Have a glass of orange juice with fortified cereal or add bell peppers and tomatoes to mince dishes.
Eating calcium-rich foods with iron sources	Reduction. Calcium can interfere with the absorption of both heme and non-heme iron.	Take calcium supplements at a different time of day than your iron supplement or iron-rich meal.
Cooking with a cast-iron pan	Significant increase. Iron can leach from the pan into your food, increasing dietary intake.	A simple, low-cost investment that can boost your iron intake with every meal.

Conclusion: Taking Control of Your Iron Intake

Low iron is a prevalent issue among UK university students, driven by dietary changes, physiological demands, and the added stress of academic life. The effects—fatigue, poor concentration, and compromised academic performance—can be more than just an inconvenience. By understanding the causes and making small, consistent changes, such as prioritising budget-friendly iron-rich foods, strategic meal planning, and avoiding inhibitors like tea with meals, students can significantly improve their iron status. If symptoms persist, consulting a GP is essential for a proper diagnosis and treatment plan. Addressing low iron is a crucial step towards maintaining both physical and mental health during a demanding phase of life.

For more in-depth information and resources on managing iron deficiency, refer to the NHS website on iron deficiency anaemia.

Frequently Asked Questions

What are the first signs of low iron in students?

The initial signs of low iron often include persistent and unexplained fatigue, low energy levels, and general weakness. As the deficiency worsens, symptoms like pale skin, dizziness, and headaches can appear.

How can students on a budget increase their iron intake?

To increase iron on a budget, students can focus on affordable sources like beans, lentils, chickpeas, and iron-fortified breakfast cereals. Adding canned fish like sardines and snacking on dried apricots are also cost-effective strategies.

Does drinking lots of tea or coffee cause iron deficiency?

While tea and coffee don't cause iron deficiency directly, they contain compounds (tannins and polyphenols) that significantly inhibit iron absorption. Consuming them with meals can reduce the amount of iron your body absorbs, so it's best to drink them at least an hour away from iron-rich foods.

Are vegetarian and vegan students more at risk of low iron?

Yes, vegetarian and vegan students can be at a higher risk of iron deficiency because plant-based iron (non-heme) is less readily absorbed than animal-based iron (heme). They must ensure a diet rich in non-heme sources and consume vitamin C with their meals to maximise absorption.

Can stress from university life impact iron levels?

Yes, stress can indirectly affect iron levels. High stress often leads to poor dietary habits, irregular meals, and can cause chronic inflammation, which interferes with the body's ability to absorb iron from food.

When should a student see a doctor about low iron?

A student should see a doctor if they experience persistent symptoms like extreme fatigue, dizziness, or shortness of breath. A GP can conduct a blood test to confirm a diagnosis and recommend the appropriate course of action, which may include supplements.

Can low iron affect academic performance?

Yes, low iron and anaemia are associated with impaired cognitive function, reduced attention span, and poor concentration. This can negatively impact a student's ability to learn, focus during lectures, and perform well in exams.