Anemia in Men and Women: Symptoms, Causes, and How to Fix It



Anemia occurs when blood doesn't carry enough oxygen to the body due to low red blood cells or hemoglobin. It's a common but often overlooked condition that can affect energy, hormones, brain function, immunity, and heart health.


  Common Causes of Anemia

Iron deficiency most common in women (heavy periods), vegetarians, GI loss

Chronic inflammation, Autoimmune, infections, metabolic disease, B12 or folate deficiency

Vegans, malabsorption (IBD, gastritis), GI bleeding (ulcers, cancer), Older adults, long-term NSAID use

Heavy menstruation - Females age 15–50,

High training (athletes/bodybuilders), Iron loss via sweat, increased RBC turnover


  Symptoms and Effects of Anemia

Low oxygenation: Fatigue, shortness of breath, weakness

Neurologic: Brain fog, dizziness, headaches, irritability, restless legs

Cardiovascular: Palpitations, chest pain, heart strain, increased HR,

Immune system: Increased infections, slower wound healing.

Hair & skin: Hair thinning/loss, brittle nails, pale skin

Hormones: Worsened thyroid, low testosterone, irregular cycles in women

Exercise intolerance: Poor performance, quick exhaustion, muscle fatigue


  Labs That Diagnose Anemia

Hemoglobin (Hgb), Oxygen-carrying capacity, Hematocrit (Hct)Volume % of red cells

RBC count, Total red cells, MCV (mean cell volume), Microcytic (iron) or macrocytic (B12),

Ferritin Iron stores (low = iron deficiency), Serum iron + TIBC Iron transport and binding

Reticulocyte count, Bone marrow response, B12 and folate Needed for red cell production


  Optimal Hemoglobin Levels

Optimal Hemoglobin in Men 14.0 – 17.5 g/dL Women12.5 – 15.5 g/dL,

Athletes: Closer to upper end of range


  Best Iron-Rich Foods

 For Vegetarians:

  • Lentils, tofu, black beans, chickpeas
  • Pumpkin seeds, cashews, quinoa
  • Spinach, kale (cook to reduce oxalates)
  • Fortified cereals, molasses
Always pair with Vitamin C-rich foods (like bell peppers, citrus, berries) to boost absorption.

  Best Meats (heme iron = higher absorption):

  • Liver (especially beef or chicken)
  • Red meat (beef, lamb, venison)
  • Dark poultry (turkey thigh)
  • Shellfish (clams, oysters)

  Iron Supplements: Best Forms & Dosing

Ferrous sulfate (most common) 325 mg = ~65 mg elemental iron; may cause GI upset

Ferrous bisglycinate - Better tolerated, gentle on stomach

Carbonyl iron- Slow release, less GI irritation

Heme iron polypeptide- Highly bioavailable, well-tolerated


  Typical Dose for Deficiency:

  • Elemental iron 65–100 mg once or twice daily
  • Take on an empty stomach with Vitamin C (250–500 mg)

  Iron Injections or IV (for severe or non-responsive cases)

  Monitoring & Follow-Up

After Starting Iron Supplements 2–4 weeks:

Check reticulocyte count (early response) 6–8 weeks

Recheck Hgb, Hct, ferritin Ongoing (3–6 months)

Continue until ferritin >50–100 ng/mL



  • GI Iron Loss: Chronic blood loss from gastritis, ulcers, colon cancer, or IBD is a common cause of iron deficiency in older adults.
  • Always evaluate persistent anemia.
  • Heavy periods: One of the most common causes of iron deficiency in menstruating females.
  • Consider hormonal treatment + iron.
  • Athletes/Bodybuilders: Increased iron use due to high RBC turnover + sweat loss.
  • May need regular ferritin checks and repletion.



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