Iron
What is Iron?
Iron is a mineral that our bodies need to function properly.
It’s an essential part of hemoglobin, a protein in red blood cells that helps carry oxygen throughout your body.
Iron also plays a role in many other processes, including energy production and supporting the immune system.
What does Iron do in our body?
Iron helps red blood cells transport oxygen to all the tissues and organs, giving your body energy.
It supports brain function and muscle health.
Iron is important for healthy skin, nails, and hair.
It plays a critical role in supporting a healthy immune system.
Major Warning Signs of Iron Deficiency
Feeling constantly tired or weak, even after a good night’s sleep.
Pale skin or dark circles under your eyes.
Shortness of breath or dizziness, especially during physical activity.
A strong craving for ice or other non-food items (called pica).
Heart palpitations or an irregular heartbeat.
Other Deficiency Symptoms in Iron
Frequent headaches or difficulty concentrating.
Brittle or spoon-shaped nails.
Cold hands and feet.
Restless legs syndrome.
Frequent infections or feeling more prone to getting sick.
Iron Deficiency in the Immune System
Your immune system becomes less effective, making you more susceptible to infections.
Wounds may take longer to heal, and you might catch colds more often.
Iron Deficiency in the Cardiovascular System
A lack of iron can lead to anemia, reducing the oxygen supply to your heart.
This may cause heart palpitations or chest pain.
If severe, it can put you at higher risk for heart failure or other cardiovascular issues.
Iron Deficiency in the Integumentary System (Skin, Hair, Nails)
Dry, cracked skin and lips are common with iron deficiency.
Hair may become brittle, fall out, or grow more slowly.
Nails may become thin, brittle, or develop spoon-shaped deformities.
Iron Deficiency in the Lymphatic System
Iron plays a role in lymphocyte (a type of white blood cell) production.
Low iron can weaken the body’s ability to fight off infections and maintain fluid balance in tissues.
Iron Deficiency in the Endocrine System
Hormone production can become disrupted when iron levels are low, impacting processes like metabolism.
It can also affect thyroid function, slowing down the metabolism and causing fatigue or weight gain.
Iron Deficiency in the Muscular System
Low iron levels lead to muscle weakness and reduced endurance.
You may feel fatigued more easily during physical activities or exercise.
Iron Deficiency in the Digestive System
Iron deficiency can lead to poor nutrient absorption, making it harder for your body to digest and use other important nutrients.
This can contribute to digestive issues like constipation.
Iron Deficiency in the Nervous System
You may experience difficulty concentrating, memory problems, or mood swings.
Anxiety and irritability are common when iron levels are low.
Iron Deficiency in the Skeletal System
Iron supports the production of collagen, which is vital for healthy bones.
Deficiency may weaken bones over time, contributing to osteoporosis.
Iron Deficiency in the Thyroid Pathway
Low iron levels can impair thyroid hormone production, leading to hypothyroidism.
This can cause fatigue, weight gain, and sensitivity to cold.
Iron Deficiency in the Liver
Your liver stores iron, but when stores are low, it can’t perform its role in detoxifying the body as effectively.
This might lead to a buildup of toxins and other health issues.
Causes of Iron Deficiency
Poor dietary intake of iron-rich foods like red meat, beans, or leafy greens.
Heavy menstrual periods can cause a significant loss of iron.
Conditions like celiac disease or inflammatory bowel disease can interfere with iron absorption.
Pregnancy, due to the increased demand for iron to support the growing baby.
Physical Ailments Requiring More Iron
Pregnancy and breastfeeding increase the need for iron.
People with chronic diseases like kidney disease or cancer often require more iron.
Athletes may need more iron due to increased red blood cell turnover from intense physical activity.
Medications that Deplete Iron
Some antacids and proton pump inhibitors (for acid reflux) reduce stomach acid, making it harder for your body to absorb iron.
Certain antibiotics and medications for arthritis can interfere with iron levels as well.
Natural Supplements that Deplete Iron
Excessive calcium supplementation can reduce the absorption of iron.
High doses of zinc supplements can also interfere with iron uptake.
Testing Iron Levels
A simple blood test, often called a ferritin test, measures your iron stores.
Hemoglobin and hematocrit levels are also checked to see how much oxygen your red blood cells are carrying.
Your doctor may also check your transferrin saturation, which shows how much iron is being transported in your blood.
Daily Requirements of Iron
For adult men, the recommended daily amount is around 8 mg.
For women (especially of childbearing age), the daily requirement is 18 mg.
Pregnant women need about 27 mg of iron per day to support their growing baby.
Co-Factors Required for Iron Absorption
Vitamin C greatly improves iron absorption, so try pairing iron-rich foods with citrus fruits or bell peppers.
Copper also helps the body use iron effectively.
Foods High in Iron
Red meat, poultry, and seafood are excellent sources of heme iron, which is easier for the body to absorb.
Plant-based sources of non-heme iron include lentils, spinach, tofu, and fortified cereals.
Pairing plant-based iron sources with vitamin C-rich foods helps boost absorption.
Things that Affect the Amount of Iron in Our Food
Cooking methods like boiling can reduce the iron content in some foods.
Soil quality and farming practices can affect the iron levels in vegetables.
The bioavailability of iron differs depending on the source (heme iron from animal products is absorbed better than non-heme iron from plants).
Other Random Information about Iron
Tea and coffee can inhibit iron absorption due to their tannin content, so try to avoid them with iron-rich meals.
Too much iron can be harmful, leading to a condition called hemochromatosis, where the body stores too much iron.
Final Thoughts…
Iron is tricky because you need it for good gut health but you need good gut health to absorb it… weird right? So along with potentially needing a supplement here, perhaps working on your gut health is a great idea.
Iron supplements can be problematic with regards to causing constipation. There is a liquid variety called Floradix I recommend that you can get from iHerb which tends not to cause this issue.
