Hey mummas, anyone else running on empty lately?
I don’t about you, but I’ve been feeling next-level exhausted.
Like, walking-through-fog, can’t-think-straight, “is this just life now?”, kind of tired.
And it doesn’t seem to matter how much sleep I get, how well I eat, how many supplements I take, or how often I manage to sneak in some exercise — I just can’t seem to shake that constantly drained feeling.
So anyway, after many visits to the GP in recent months (thanks, mainly to ongoing issues with a postpartum sliding hiatal hernia and serious reflux), and a number of blood tests, my fatigue seems to be linked to iron deficiency anaemia (IDA).
Ah, the joys of motherhood! 🙂
And in my case, the anaemia seems to be caused by multiple factors: longer-term use of PPIs (proton pump inhibitors) and H2 blockers, which help manage the hernia and reflux — while I’ve only been on these meds for about a year now since my diagnosis, there is literature that links long term use of these meds with iron absorption issues — super heavy and painful periods — hello, blood loss! — and, my GP also thinks that my body is still trying to play catch-up since giving birth to Miss A.
Anyway, it’s been quite the ride so far, but it’s all worth it and I wouldn’t change things for the world.
Although, I could do without the stupid hernia! Constant reflux is such a joy! NOT.
All of this got me thinking about postpartum iron deficiency and anaemia — and how, as busy mummas, we can take steps to rebuild our iron stores so we’re not running on empty while trying to keep up with our little ones.
what is IDA?
OK, so fatigue is common when you’re a mumma running after a little one (or after multiple little ones 🙂 ) — but if you’re constantly running on empty, low iron might be a factor.
To put it simply, according to healthdirect, iron deficiency anaemia (IDA) is “when there’s not enough iron in your body”, which leads to a variety of symptoms.
The symptoms of IDA include fatigue, feeling light headed and short of breath, being unable to concentrate, memory issues, increased frequency of infections, and even decreased libido.
The main causes of IDA are said to be blood loss (hello, heavy menstrual bleeding!), a poor dietary intake of iron-rich foods and issues with iron absorption (looking at you PPIs and H2 blockers!).
IDA diagnosis typically involves blood tests to assess haemoglobin levels and iron stores, and treatment may include dietary modification, oral iron supplements and IV iron infusions in more severe cases.
I ended up getting on IV iron infusion and it definitely helped boost my energy levels. Will be interesting to see what my next repeat blood test shows — fingers crossed my iron and haemoglobin stores have improved!
so, how can we boost our energy levels and iron stores?
- Focus on iron-rich foods
Aim for both haem (animal-based) and non-haem (plant-based) iron food sources.
- Haem iron, found in meat, chicken, fish and offal, is more easily absorbed.
- Non-haem iron is found in plant-based food sources such as legumes, tofu, wholegrains, nuts and seeds, and leafy greens.
Nutrition experts recommend pairing meals with vitamin C (so including things like spinach or citrus with meals) to help with the absorption of the iron.
They also recommend avoiding tea/coffee (so, caffeine!) around mealtimes as this can inhibit iron uptake.
For more information, visit: Iron and vegetarian diets by Dietitians Australia.
2. Add targeted supplements — beyond iron
While iron supplements (ideally under medical guidance) are often key, other nutrients may also help support energy levels.
Important note: Always consult your GP, pharmacist or dietitian before starting new supplements — particularly if you’re breastfeeding or taking other medications.
- Ubiquinol (CoQ10): This active form of coenzyme Q10 supports mitochondrial energy production — essentially helping your cells create energy. I did a feature article on this for work recently, and after speaking to a number of health professionals about the benefits of ubiquinol, there’s definitely something to this!
- Vitamin B12 and folate: These are essential for red blood cell production and nervous system health. Low levels can worsen fatigue, especially in breastfeeding women. Click here for more info!
- Spirulina: This blue-green algae is said to be rich in iron, B vitamins, and protein. It’s worth speaking with your GP or dietitian about this one, as health experts suggest it can help boost energy levels (see also here and here). But it’s super important to choose a trusted brand, free from contaminants. Again, speak with your healthcare professional.
3. Support gut health for better absorption
Iron needs to be properly absorbed to be effective.
A healthy gut supports this. (See also here.)
Include fibre-rich foods, probiotic-rich options like yoghurt or kefir, and prebiotic foods like oats, garlic and bananas to nourish your gut microbiome. (Click here for more info!)
I also recently started taking Biome Probiotics. Their products are backed by research and clinically proven, so it may be worth speaking with your GP or pharmacist about trying the Biome Iron-plus Probiotic.
Side note: I’m not getting any kickbacks or anything like that by mentioning this brand. I just know from speaking with various health professionals, including my local pharmacist and also the various professionals I’ve interviewed at work that this brand is one of the good ones!
4. Get moving!
It might be the last thing you feel like doing when you’re feeling depleted, but exercise — daily movement — is key to feeling more energised.
And when you’re feeling particularly stuck in the “I can’t be bothered exercising” cycle, the key is to, well, simply get started and stick to a manageable and consistent routine for a couple of weeks.
So, choose an exercise that you enjoy — walking, Pilates, barre, yoga, swimming, running, cycling, HIIT, strength … whatever, just move! — and stay consistent.
Believe me, you’ll be feeling the benefits in no time.
Motherhood is beautiful, but it can also be exhausting — and sometimes that exhaustion has an underlying cause like iron deficiency anaemia.
If you’re constantly feeling wiped out, don’t brush it off.
Speak to your GP, get those blood tests, and take small, empowering steps to rebuild your iron stores and energy.
You deserve to feel strong, healthy and like YOU again.
xo G.
editor, journalist, digital content creator with a background in nutrition & dietetics.
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