Iron is essential for your body, playing a crucial role in oxygen transport and energy production. It's a key component of hemoglobin, which carries oxygen from your lungs to tissues and removes carbon dioxide. Iron also supports brain function, muscle activity, and cognitive development, especially during pregnancy and infancy.
Understanding Iron Deficiency
Iron deficiency, the most common nutrient deficiency globally, affects millions due to factors like low dietary intake, malabsorption, pregnancy, or blood loss. Symptoms include fatigue, weakness, pale skin, and dizziness. Groups at higher risk include infants, children, menstruating women, pregnant women, and vegetarians.
Iron Overload Risks
While rare, excess iron from high-dose supplements or genetic conditions like hemochromatosis can lead to toxicity. Symptoms include nausea, constipation, and abdominal pain. Long-term use of supplements with 25 mg or more can impact zinc levels.
How Much Iron Do You Need?
Iron needs vary by age, gender, and life stage. For example:
- Women 19-50 years: 18 mg/day
- Pregnant women: 27 mg/day
- Men 19+ years: 8 mg/day
Vegetarians require 1.8 times the standard recommendation due to lower bioavailability from plant-based sources.
Iron-Rich Foods
Iron comes in two forms:
- Heme iron: Found in animal products like beef and poultry, it is more easily absorbed.
- Non-heme iron: Found in plant-based foods like spinach and fortified cereals, its absorption improves when paired with vitamin C-rich foods or heme iron sources.
Examples:
- Fortified cereals: 18 mg/cup
- White beans: 8 mg/cup
- Spinach (cooked): 3 mg/½ cup
Supplement Suggestions
Nutrition Capital stocks a range of Iron Supplements – either as a single nutrient, like Thorne's Iron Bisglycinate, Ancestral Nutrition Primal Iron or as part of a comprehensive blood-building formula like Thorne's Ferrasorb, which also includes B vitamin cofactors and vitamin C to optimise iron absorption.
For women who are trying to conceive, are pregnant, or are nursing Thorne’s Basic Prenatal is a daily multi-vitamin/mineral complex. It helps to replenish lower iron during pregnancy and support the baby’s healthy development.
Summary
Because iron plays such an important role in the healthy function of red blood cells, measuring your blood health can provide an accurate picture of your overall health. For personalised advice on meeting your iron needs or choosing supplements, consult a healthcare professional.
Disclaimer: The information provided in this article is for general informational purposes only and should not be construed as medical advice, a recommendation, or a treatment protocol for any health condition or disease. Always consult with a qualified healthcare provider before making any changes to your supplement, training, or nutritional regimen. Supplementation should not be used by pregnant or breastfeeding women, individuals on prescription medication, or children under the age of 15 unless advised by a qualified healthcare professional.