Dark circles due to iron deficiency? This is how you recognize them - and get rid of them again!
Dark circles under the eyes are a daily companion for many people – especially after a short night's sleep or during stressful periods. But if they don't disappear even after plenty of sleep, it's worth taking a closer look. One often underestimated cause: Iron deficiencyRead here why iron deficiency causes dark circles under the eyes, how iron works in the body, and how to get rid of dark circles!
Dark circles under the eyes due to iron deficiency – why is that?
Iron is a real all-rounder in the bodyIron: It is a central component of hemoglobin, the red blood pigment that transports oxygen to the cells. Without sufficient iron, our blood can bind and transport less oxygen – the skin under the eyes, which is particularly thin and sensitive, suffers from reduced blood flow and appears paler. At the same time the underlying blood vessels shimmer more strongly – the typical dark circles under the eyes appear.
How iron works in the body and skin – a scientific look
Iron not only plays a crucial role in oxygen supply, but it is also involved in numerous enzyme processes that are important for skin health:
Oxygen transport: Iron is Component of hemoglobin and myoglobinHemoglobin binds oxygen in red blood cells and transports it to the organs and skin. Myoglobin supplies the muscles with oxygen.
Cellular respiration: Iron is a cofactor in many enzymes involved in the respiratory chain in the mitochondria. This produces energy (ATP), which the skin cells also need for regeneration and cell division.
Collagen production: Iron is also needed for the hydroxylation of proline and lysine – two amino acids essential for collagen formation. Collagen is the main component of connective tissue and ensures smooth, firm skin.
Defense mechanisms: Iron is important for the function of enzymes such as catalase and peroxidase, which fight off free radicals and thus reduce oxidative stress in the skin. This protects the skin from premature aging.
If iron is lacking, all of these processes slow down: the skin appears tired, pale and less resilient – dark circles under the eyes are just the most visible symptom.
Who is particularly affected?
Certain groups are particularly susceptible to iron deficiency – and therefore also to dark circles under the eyes:
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Women with heavy menstruation (here a lot of iron is lost through menstruation).
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Pregnant and breastfeeding women (because they share their iron with the baby).
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Vegetarians and vegans (because plant-based iron is less well absorbed by the body).
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People with chronic gastrointestinal diseases such as celiac disease or Crohn's disease (these diseases inhibit iron absorption).
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Very active people (iron can be lost through microbleeds in muscle tissue).
Also a Hypothyroidism can promote dark circles under the eyes because it slows down the metabolism and makes the skin appear paler. Therefore, a check of the thyroidif dark circles under the eyes persist.
Iron deficiency: How to recognize dark circles under the eyes
In addition to dark circles under the eyes, there are other symptoms that can indicate iron deficiency:
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Tiredness and fatigue
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Concentration problems
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Pale skin and brittle nails
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Hair loss
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Palpitations or shortness of breath during exertion
If you notice several of these symptoms, you should definitely have your iron levels checked by your doctor. A simple blood test (Hb and ferritin) is often sufficient.
Iron is not the same as iron – you should know this
Important: Iron comes in different forms, and not all are absorbed equally well by the body.
Heme iron: It is found primarily in animal products such as red meat, liver, and fish. It is absorbed particularly efficiently in the small intestine because it binds directly to specific transport proteins. The absorption rate here is up to 30% – a real advantage for anyone who wants to compensate for iron deficiency.
Non-heme iron: Found in plant foods such as legumes, whole grains, spinach and nuts. However, it is less well absorbed in the intestine (with an acceptance rate of only about 1 to 10%), as it must first be converted into a usable form.
💡 Tip: Vitamin C helps, plant-based iron is better absorbed. Combine lentils or beans with bell peppers or orange juice, for example, to optimize your iron absorption and counteract dark circles under the eyes.
Dark circles under the eyes Iron deficiency Thyroid – the connection
An underactive thyroid can make the skin paler, reduce the skin's oxygen supply, and thus worsen dark circles under the eyes. Anyone who suffers from dark circles, weight gain, chills, or fatigue in addition to dark circles, should have their thyroid checked.
Get rid of dark circles under the eyes – this is how it works
To combat dark circles caused by iron deficiency, a balanced diet is key. These foods are top sources of iron:
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Red meat (e.g. beef or lamb)
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eggs
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Fish and seafood
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Kale and spinach (always combine with vitamin C!)
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Nuts and seeds
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Whole grain products
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Peppers and citrus fruits (vitamin C booster for better iron absorption)
For vegetarians or vegans, iron-rich legumes such as lentils, beans and chickpeas can also be a great alternative.
Get rid of dark circles under the eyes – with smart care
In addition to nutrition, proper skin care also plays a role:
Vitamin C eyes
Eye care with vitamin K and B vitamins: These vitamins strengthen blood vessels, promote cell health and can support the skin barrier – perfect for tired eyes.
When should you see a doctor?
If your dark circles do not disappear despite a balanced diet and care, or if you also suffer from severe symptoms such as dizziness, rapid heartbeat or extreme exhaustion, you should definitely see a doctor. This is the only way to determine whether iron deficiency or other causes are behind it.
Conclusion: Dark circles under the eyes caused by iron deficiency are treatable
Dark circles caused by iron deficiency don't have to be a fate. With knowledge of how iron works in your body, a smart diet, sufficient vitamin C, a close look at your thyroid, and targeted skincare, you can do a lot to reduce your dark circles. For anyone wondering: What helps against dark circles under the eyes? – now you know the answer!
So: Bye-bye, dark circles under the eyes – hello, radiant eyes!