ADHD and Iron Deficiency: Is There a Link?
- nurturedthoughts
- Dec 31, 2025
- 7 min read
If you live with Attention Deficit Hyperactivity Disorder (ADHD), you've likely experienced times when staying focused feels impossible. Maybe you've blamed yourself for being disorganised, forgetful, or just always feeling exhausted. But what if something else is going on, something subtle yet powerful, making your ADHD symptoms more difficult? This article explores ADHD and Iron Deficiency and how the two may interact.
The truth is, many people with ADHD are unknowingly impacted by iron deficiency. Research reveals that 84% of children with ADHD have abnormally low iron stores, compared with just 18% of those without ADHD [1]. This surprising statistic might explain why, even with medication, therapy, or good intentions, you still struggle with energy and focus.
In this article, we'll unpack exactly how ADHD and iron deficiency are connected, how to recognise the signs, what the research tells us, and practical steps you can take to support your wellbeing.
How Are ADHD and Iron Deficiency Connected?
ADHD isn't simply about being distracted or hyperactive. It's closely linked to the brain's chemistry, especially dopamine, a chemical vital for motivation, reward, and clear thinking. Iron is a crucial player in dopamine production, helping your brain function at its best.
When your iron levels drop, dopamine production suffers, making ADHD symptoms like forgetfulness, trouble focusing, and mood swings even worse. Think of it as running your brain with low fuel. Without enough iron, your brain struggles to keep up, leaving you feeling depleted and emotionally worn out.
Here’s exactly why iron matters so much for ADHD:
It supports dopamine synthesis, stabilising mood, motivation, and attention.
It boosts oxygen flow to your brain, enhancing energy and mental clarity.
It helps your brain cells communicate effectively, keeping your thoughts sharp and organised.
When you manage iron deficiency alongside ADHD, you can significantly improve your mental clarity and emotional resilience. Broader neurodevelopmental reviews also highlight iron’s role in myelination and cognition in children and adults [7].
Effects of Low Iron Levels on Attention and Cognitive Function
If you're low on iron, your cognitive abilities suffer even further, particularly if you already manage ADHD symptoms. You might notice a cycle where you're always tired, no matter how much sleep you get.
Here’s how low iron typically affects cognitive function:
Persistent fatigue: Tasks feel heavier and more draining than they should.
Forgetfulness: Regularly losing track of appointments, keys, or important details.
Brain fog: Thoughts feel unclear, slow, and disconnected.
Restless sleep: Trouble falling asleep or staying asleep, worsening daytime exhaustion.
Scientific evidence supports these experiences. Iron deficiency can cause noticeable cognitive delays in children, affecting their school performance and emotional balance [3]. In adults, it often translates into chronic forgetfulness, reduced productivity, and lower self esteem.
Imagine finally understanding that you're not lazy or disorganised, your brain is just craving proper nourishment. Addressing your iron levels could significantly improve your daily energy, clarity, and emotional stability.
Signs of Iron Deficiency that Overlap with ADHD Symptoms
Because ADHD and iron deficiency share many symptoms, recognising iron deficiency can be tricky. You might dismiss your experiences as just part of ADHD, but certain symptoms can strongly indicate a need to check your iron levels.
Common overlapping symptoms include:
Restless Legs Syndrome, reported in 24 to 43% of patients with iron deficiency anaemia, causing uncomfortable leg sensations at night that impair sleep [4,5].
Chronic fatigue, feeling persistently drained and struggling to maintain attention.
Emotional volatility, quick mood swings, easily irritated, or feeling overwhelmed.
Brain fog, difficulty organising thoughts, making decisions, or remembering details.
Physical symptoms, dizziness, headaches, or shortness of breath due to severe deficiency.
Australian guidance also emphasises iron repletion and formal iron studies when RLS is suspected, because low stores can precipitate or aggravate symptoms [4]. Identifying these signs helps break the cycle of confusion and frustration. Iron deficiency is not a personal flaw, it is a physical condition you can address to improve quality of life.
For more details, explore our blog, ADHD Symptoms in Women, What They Look Like and Why They Are Often Missed.
Research Evidence Linking Iron Levels to ADHD
Scientific research strongly supports the connection between ADHD symptoms and low iron levels:
A key French study revealed children with ADHD had average ferritin levels of 23 ng/mL compared to 44 ng/mL in controls. Notably, 84% of ADHD children had low ferritin compared to just 18% of control children [1].
A comprehensive scoping review confirmed the association, with 22 of 30 studies and all 4 systematic reviews reporting a significant link between iron status and ADHD, and 6 of 6 treatment studies showing benefit from iron supplementation [7].
Meta analysis demonstrates significantly lower ferritin in children with ADHD, with a pooled effect size of −0.24 for ferritin differences versus controls [8].
Supplementation studies show consistent improvements in attention, mood, and hyperactivity when iron deficiency is treated [3,7].
These studies make a compelling case for checking iron levels as part of ADHD management, offering hope for clearer thinking and greater emotional stability.
ADHD in Women: The Role of Iron Deficiency
Women with ADHD are particularly vulnerable to iron deficiency due to menstrual blood loss. Heavy menstrual bleeding is a major contributor to monthly iron loss, leading to fatigue and cognitive struggles [10].
A recent Australian study involving 405 women showed:
43% experienced ADHD like symptoms.
Among these women, 39% reported heavy menstrual bleeding, compared to 26% of women without ADHD symptoms.
Only 6.4% were clinically anaemic, yet this group experienced higher rates of fatigue, brain fog, anxiety, restless legs, and depression [9].
Many women wrongly blame themselves for these struggles, assuming it's due to lack of discipline or organisation. Recognising that biology is involved can ease emotional stress and lead to meaningful improvements.
Iron Testing and Treatment in ADHD Patients
Testing your iron levels could offer substantial benefits if you experience ADHD symptoms alongside unexplained fatigue or cognitive struggles. A simple serum ferritin blood test can identify iron deficiency, typically flagged if levels fall below 30 ng/mL in adults, noting higher thresholds when inflammation is present [11,12].
If your iron is low, consider
:
Discussing iron supplementation with your doctor, which has demonstrated benefits for ADHD symptoms when deficiency is confirmed [3,7]
Incorporating iron rich foods such as lean meats, poultry, fish, lentils, tofu, and leafy greens into your diet.
Pairing these foods with vitamin C, like citrus fruits or tomatoes, to improve iron absorption.
Regular monitoring through repeat testing ensures safe and effective iron restoration. Many clients notice meaningful improvements in focus, energy, and mood once iron levels are restored.
To explore supportive ADHD treatment options, see our guide on ADHD Treatment and Management Options.
Frequently Asked Questions
Is iron deficiency linked to ADHD?
Yes. Multiple lines of evidence show an association between lower iron stores and ADHD, including significantly lower ferritin in ADHD populations, a pooled ferritin effect size of −0.24, and consistent signals that symptom severity is greater when iron is low [1,7,8]. Screening and correcting deficiency are supported within Australian practice when clinical features suggest low iron [11,12].
What deficiencies are linked to ADHD?
Do iron pills help with ADHD?
They can, when deficiency is present. A randomised trial in children with low ferritin showed symptomatic improvement with iron supplementation, and a scoping review reported 6 of 6 treatment studies with positive effects on ADHD outcomes [3,7]. Iron is an adjunct, not a replacement for standard ADHD treatments, and should be used with medical supervision.
What mental illness does iron deficiency cause?
Iron deficiency does not cause a specific mental illness. It is associated with fatigue, reduced concentration, sleep disturbance, and developmental and behavioural effects in children, all of which can worsen or mimic mental health symptoms [6,7,11]. Treating iron deficiency addresses a reversible contributor to cognitive and emotional burden.
Can bloodwork show ADHD?
No. ADHD is a clinical diagnosis. Blood tests cannot diagnose ADHD, but they can reveal contributors such as low ferritin that may worsen attention and energy. In Australian practice, ferritin below 30 ng/mL usually prompts management in adults, with higher thresholds considered when inflammation is present [11,12].
Recognising the link between ADHD and iron deficiency can empower you to make positive changes for better mental health. At Nurtured Thoughts Psychology, we specialise in supporting individuals, particularly women, navigating ADHD. Our team offers comprehensive assessments, tailored therapy, and collaborative care that addresses both psychological and physical aspects of wellbeing.
Together with your healthcare provider, we ensure nutritional factors like iron are thoroughly assessed, helping you achieve clearer thinking, greater energy, and emotional resilience.
Disclaimer: This guide is general information, not a substitute for individual medical advice. Please consult your GP or specialist for personal care.
References
[1] Australian Psychological Society. 2024. ADHD medicines use in Australia has risen, but could we use non medicine treatments more. APS Insights, 19 August 2024. https://psychology.org.au/insights/articles/2024/august/adhd-medicines-use-in-australia
[2] Australasian ADHD Professionals Association. 2022. Australian evidence based clinical practice guideline for ADHD. Melbourne, AADPA. https://adhdguideline.aadpa.com.au
[3] Barkley, R. A., Murphy, K. R., & Fischer, M. 2008. ADHD in adults, what the science says. New York, Guilford Press. https://www.guilford.com/books/ADHD-in-Adults/Barkley-Murphy-Fischer/9781609180751
[4] Young, Z., & Bramham, J. 2012. CBT for adult ADHD, an integrative approach. West Sussex, Wiley Blackwell. https://www.wiley.com/en-us/Cognitive-Behavioural+Therapy+for+ADHD+in+Adolescents+and+Adults%3A+A+Psychological+Guide+to+Practice%2C+2nd+Edition-p-9781119960744
[5] Tuckman, A. 2017. Understand your brain, get more done, The ADHD executive functions workbook. Plantation, FL, Specialty Press. https://adultadhdbook.com/wp-content/uploads/2011/09/Tuckman-EF-Workbook-Chapter.pdf
[6] Ahmann, E., Tuttle, L. J., Saviet, M., & Wright, S. D. 2018. ADHD coaching research, a descriptive review. Journal of Postsecondary Education and Disability, 31, 17 to 39. https://files.eric.ed.gov/fulltext/EJ1182373.pdf
[7] Safren, S. A., Perlman, C. A., Sprich, S., & Otto, M. W. 2005. Mastering your adult ADHD, a cognitive behavioural treatment program. New York, Oxford University Press. https://academic.oup.com/book/1070/chapter-abstract/138181942?redirectedFrom=fulltext&login=false
[8] Liu, C. I., Hua, M. H., Lu, M. L., & Goh, K. K. 2023. Effectiveness of cognitive behavioural interventions for adults with ADHD extends beyond core symptoms, a meta analysis. Psychology and Psychotherapy, 96, 543 to 559. https://bpspsychub.onlinelibrary.wiley.com/doi/10.1111/papt.12455
[9] Zylowska, L., Ackerman, D. L., Yang, M. H., Futrell, J. L., Horton, N. L., Hale, T. S., Pataki, C., & Smalley, S. L. 2008. Mindfulness meditation training in adults and adolescents with ADHD, a feasibility study. Journal of Attention Disorders, 11, 737 to 746. https://pubmed.ncbi.nlm.nih.gov/18025249/
[10] Spencer, T. J., Biederman, J., & Mick, E. 2007. Attention deficit hyperactivity disorder, diagnosis, lifespan, comorbidities, and neurobiology. Primary Psychiatry, 14, 73 to 81. https://pubmed.ncbi.nlm.nih.gov/17261486/
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