Iron Deficiency Symptoms in Women: Hair Loss, Joint Pain, Dry Skin & What Helped Me

Ciao, Beautiful!

For a long time, I felt off.

Not sick. Not dramatically unwell. Just achy, dry, tired, foggy—and frustrated with my skin, my hair, and my joints.

Like so many women, I assumed it was age, stress, hormones, or just being busy. It wasn’t until blood work that I finally connected the dots: iron deficiency.

What surprised me most wasn’t just that my iron was low, but how many things it was quietly affecting.

Joint pain was my first real clue

One of the biggest changes I noticed after addressing my iron levels was joint discomfort.

Iron plays a role in oxygen delivery to tissues, including muscles and joints. When iron is low, tissues may not get the oxygen they need, which can contribute to fatigue and aches. As my levels began improving, my joints felt less stiff and achy, especially in the morning.

At the same time, I also started using castor oil topically on my joints. Castor oil has traditionally been used for its moisturizing and soothing properties. While it’s not a cure, it became part of a supportive routine that helped me feel more comfortable in my body.

It wasn’t one magic fix. It was layers of small, intentional changes.

The “weird” symptoms no one warned me about

Low iron doesn’t always show up as extreme exhaustion.

Some of the symptoms that surprised me most included dry eyes, dry or dull skin, increased hair shedding, shortness of breath with simple tasks, and brain fog.

These aren’t always the symptoms we hear about—but they’re very real for many women.

I talk more about the unexpected signs of iron deficiency in my YouTube video, because if someone had explained this to me sooner, I might have connected the dots earlier.

Hair loss, protein, and a surprising ingredient

Hair shedding was one of the most emotional parts of this journey for me.

Iron deficiency is associated with hair loss, especially when ferritin (your iron storage marker) is low. Around the same time, I was also navigating weight changes related to a large fibroid, so I began incorporating protein drinks for support.

One unexpected benefit was that some of the protein blends I use contain pumpkin seed powder. Pumpkin seed extract has shown promising results in small studies related to hair density, likely due to its phytosterols and zinc content.

Not a miracle. Not a guarantee. Just another supportive piece of the puzzle.

Why ferritin matters (and often gets overlooked)

This is something I wish I had known sooner.

You can have iron levels that appear “normal” and still experience symptoms if your ferritin is low. Ferritin reflects how much iron your body has stored. Low ferritin has been associated with fatigue, hair shedding, and poor recovery, even when other iron markers look okay.

That’s why asking about ferritin specifically can be so important. It helps paint the full picture.

Eating for iron: what helps and what doesn’t

Iron absorption isn’t just about what you eat, it’s also about how and when.

What can help iron absorption includes pairing iron-rich foods with vitamin C–rich foods like citrus or berries, eating iron alongside protein, and taking iron away from calcium-heavy meals.

What can interfere with absorption when taken at the same time includes coffee, tea, calcium-rich foods or supplements, and very high-fiber or bran-heavy foods.

Timing matters more than most people realize.

Gentler forms of iron (not medical advice)

Not all iron supplements are the same.

Some forms that are often better tolerated include iron bisglycinate, heme iron from animal sources, and certain slow-release formulations. Everyone’s body is different, so what feels gentle for one person may not for another. I personally find that the liquid formulas work best for me.

This is educational only, not medical advice. Blood work and guidance from a healthcare provider are important.

Food hacks that helped me

One of the simplest additions that helped me was Cream of Wheat.

It’s iron-fortified, easy to digest, and surprisingly helpful when paired thoughtfully. I like to eat it with vitamin C–rich fruit and avoid coffee around that time to help maximize absorption.

Sometimes the most old-school foods really do have a place.

What this journey taught me

Low iron taught me to stop dismissing subtle signals from my body.

It reminded me that skin, hair, energy, joints, and overall wellbeing are deeply connected and that understanding your blood work can be incredibly empowering.

If any of this sounds familiar, I share more of the unexpected symptoms and personal details in my YouTube video, and I’ll continue sharing what I learn here on the blog.

This isn’t about perfection.
It’s about paying attention, asking better questions, and supporting ourselves with intention.

Remember, the more you know, the more you glow.

Jentri 

P.S. During seasons of dryness—whether from low iron or stress—barrier support makes a difference. Our new Barrier-First Oils are a simple way to nourish lips and delicate skin when they need it most.