Exams are stressful enough without your own body working against you. Yet for many South African students, an often-overlooked factor low iron levels, could quietly sabotage study sessions, memory recall, focus, and even mood.
When Fatigue Isn’t Just About Late Nights
Anaemia occurs when your blood lacks enough healthy red blood cells or haemoglobin to carry oxygen efficiently to your brain and muscles. Even if full-blown anaemia hasn’t set in, low iron stores can leave you feeling tired, mentally foggy, and frustrated at your inability to concentrate.
Sister Karin Davidson of the Cape Town Infusion Centre explains, “These symptoms often peak during exam season, making an already stressful period even harder to manage.”
Girls and adolescents are particularly vulnerable due to menstruation, growth spurts, and dietary habits that may not provide sufficient iron. A study in Cape Town’s psychiatric inpatient unit found that roughly 22.6% of adolescents had iron deficiency, while 7.6% were already anaemic.
Worldwide, iron deficiency is a major concern. The World Health Organisation estimates that over 103 million children in Africa suffer from anaemia. A 2021 study in The Lancet suggested one in four people globally experience anaemia during critical learning years.
How Low Iron Impacts Study and Exams
Low iron doesn’t just sap energy—it affects how the brain functions:
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Brain fog and concentration issues: Without enough iron, filtering distractions and staying alert becomes a struggle. Students with iron deficiency anaemia perform worse on attention and concentration tasks.
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Memory challenges: Learning formulas, recalling facts, or essay writing can become harder. Iron supplementation in children with low levels has been shown to improve working memory and cognitive performance.
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Mood swings and fatigue: Irritability, anxiety, and low energy may not just be “stress.” Iron deficiency worsens these feelings and makes stress harder to handle.
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Sleep disruption: Low iron can lead to restless nights, making late-night study marathons less effective.
Even minor deficiencies can accumulate, leaving students starting exams at a disadvantage before the first question is read.
Nutrition and Lifestyle Strategies
Registered dietitian Kath Megaw, founder of Nutripaeds, stresses: “A stress-responsive nutrition strategy is as crucial to preparing for exams as revision.” Here’s how students can tackle low iron:
Check Your Iron Status
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Speak to a parent, guardian, school nurse, or local clinic.
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Blood tests typically check haemoglobin and ferritin levels.
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Low ferritin indicates “latent iron deficiency,” even if anaemia isn’t present. Early detection allows you to act before exam performance suffers.
Diet Tweaks
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Iron-rich foods: Lean red meat, chicken, fish, legumes, spinach, beans, and fortified cereals. Locally accessible options include tinned pilchards, beans, and maize meal.
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Vitamin C pairing: Oranges, peppers, and berries boost iron absorption.
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Avoid inhibitors around meals: Coffee, tea, and high-calcium dairy can reduce iron uptake.
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Mood-supporting foods: Healthy fats, proteins, and whole grains help energy levels and cognitive function.
Smart Study Rhythms
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Don’t skip meals; low blood sugar impairs focus.
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Schedule “heavy thinking” tasks when your brain is freshest.
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Prioritise sleep—essential for memory consolidation and maintaining iron levels.
Supplements and Medical Guidance
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If tests confirm deficiency, a healthcare provider can guide safe iron supplementation. Self-medicating can be risky due to potential overdose or interactions.
Stress Management
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Short breaks, hydration, light exercise, and mindfulness can reduce the extra cognitive load low iron imposes during exams.
Small Gains, Big Impact
Low iron builds quietly over time. Even minor improvements—better iron status, consistent sleep, and balanced meals—can improve focus, memory recall, and mood, giving students a more consistent performance boost.
Exams already challenge both mind and body. Paying attention to low iron levels might just be the hidden edge students need to study smarter, think sharper, and survive the season without burning out.
Source: IOL
Featured Image: Pexels
