In today's fast-paced world, iron deficiency is becoming increasingly common. Whether due to heavy periods, IBS, coeliac disease, antacid usage, gut absorption issues, or stress, iron deficiency affects many. It's crucial to identify the underlying causes of low iron levels to initiate the healing process effectively.
The Essential Role of Iron
Iron is a vital nutrient necessary for producing hemoglobin, which is essential for oxygenating cells and sustaining life. Hemoglobin, along with iron, folate, B12, B6, and protein, enables red blood cells to efficiently transport oxygen throughout the body. Oxygen is the fuel for energy, making iron deficiency a leading cause of fatigue and debilitation.
Common Signs of Iron Deficiency
- Chronic fatigue
- Muscle weakness
- Cognitive decline
- Shortness of breath
- Dizziness
- Pale skin
- Cold extremities
- Difficulty concentrating
- Cravings for ice or high-sugar foods
- Prolonged sleep
- Hair loss
- Brittle nails
- Irritability or anxiety
- Irregular heartbeats
- Exercise intolerance
- Pale tongue
- Low libido
- Frequent illness
- Irregular menstrual cycles
The Optimal Iron Ranges
Optimal iron levels differ from the broad ranges typically seen in blood test reports. While healthy iron stores (ferritin) often range between 15 - 200, research suggests that anything below 30 indicates iron deficiency. Ideally, ferritin levels should exceed 60. It's advisable to check your latest pathology report to assess your iron ferritin levels accurately.
Factors Leading to Iron Deficiency
- Digestive issues/conditions (e.g., IBS, coeliac disease, ulcerative colitis)
- Heavy menstrual periods/estrogen dominance
- Vegan or vegetarian diets
- Insufficient stomach acidity
- Medications
- Pregnancy and breastfeeding
- Underlying pathogens/infections
- Gastritis
- Increased inflammation
- Nutrient deficiencies (e.g., copper, zinc, B12, B6, protein)
Inhibitors of Iron Absorption
Several foods and drinks inhibit iron absorption, including black/green tea, chocolate, berries, chard, calcium-rich foods, wheat germ, nuts, oats, beans, eggs, soy, wine, coffee, and foods high in anti-nutrients (phytates, oxalates, tannins) that haven't been properly prepared.
Supplements and Medications Affecting Iron Absorption
Zinc and calcium supplements, antacids, tetracyclines, ACE inhibitors, fluoroquinolones, and etidronate can hinder iron absorption.
Optimal Iron Forms to Consider
Iron bisglycinate stands out as a highly absorbable form, particularly in the presence of dietary phytates and polyphenols. Unlike ferrous fumarate and ferrous sulphates, which may cause gastrointestinal upset, iron bisglycinate is well-tolerated and minimizes digestive discomfort.
Taking Iron Supplements Wisely
To maximize iron absorption, be mindful of iron absorption blockers such as oxalates and tannins found in tea and coffee. Optimal intake is often on an empty stomach.
Dietary Iron Sources
Heme iron from animal sources and non-heme iron from plant-based sources (with vitamin C for absorption) are essential. Heme iron, found in oysters, turkey, liver, clams, and beef steak, is more absorbable. Various foods like quinoa, tempeh, parsley, apricots, chicken, pumpkin seeds, soybeans, molasses, pine nuts, bone broths, white beans, cooked spinach, and kidney beans also provide dietary iron.
Testing Your Iron Levels
Consult your doctor for comprehensive iron studies, including B12, full CBC, serum iron, transferrin, transferrin saturation, and ferritin tests. Keep in mind that red blood cells have a 90-day turnover, so improvements may take a few months.
Don't ignore chronic fatigue—investigate the underlying causes. Imagine the renewed energy you could experience! Book an online consultation for personalized treatment options to boost your iron levels.
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