Iron is a vital mineral that is essential in various bodily functions, such as oxygen transport, energy production, and immune support[1]. The benefits of iron include promoting healthy red blood cell production, enhancing cognitive function, and supporting muscle metabolism[1]. Without adequate iron levels, the body cannot produce enough haemoglobin, a protein in red blood cells that carries oxygen to the tissues[2].
Iron deficiency is one of the most common nutritional deficiencies worldwide, affecting millions of people, particularly women, children, and individuals with specific dietary restrictions. Left untreated, iron deficiency can lead to anaemia, fatigue, weakened immunity, and reduced cognitive performance.
This blog aims to provide a comprehensive guide to understanding iron deficiency, exploring its causes, identifying symptoms, and offering practical solutions to restore your iron levels.
Key Takeaways
- • Iron is crucial for overall health and is essential in oxygen transport, energy production, and immune support. It helps produce healthy red blood cells and promotes cognitive function and muscle metabolism.
- • Daily iron requirements vary by age and gender: Men need 8.7mg daily, while women aged 19 to 49 require 14.8mg daily. Women aged 50 and above typically need 8.7mg unless they are still menstruating.
- • Common causes of iron deficiency include poor dietary intake, conditions that impair absorption (like coeliac disease and Crohn’s disease), blood loss, increased iron demands during pregnancy, and plant-based diets that lack easily absorbed haem iron.
- • Symptoms of iron deficiency may include persistent fatigue, pale skin, shortness of breath, hair loss, and cold extremities. Severe cases can cause dizziness, brittle nails, and restless leg syndrome.
- • Iron deficiency can lead to serious health risks, including iron deficiency anaemia, complications during pregnancy, impaired cognitive function, and weakened immunity.
What is Iron Deficiency?
Iron deficiency occurs when your body lacks sufficient iron to produce haemoglobin—the protein in red blood cells that carries oxygen throughout the body[3]. When iron levels are low, tissues and organs receive less oxygen, leading to symptoms like fatigue, weakened immunity, and poor concentration[3].
Iron deficiency progresses in stages. Initially, your iron stores are depleted, which, if left unaddressed, can escalate to iron deficiency anaemia[3]. This condition reduces red blood cell count and can cause severe symptoms, such as dizziness, breathlessness, and extreme tiredness[3].
There are two main types of dietary iron[4]:- • Haem iron: Found in animal sources like meat and fish, the body more easily absorbs it.
- • Non-haem iron: Found in plant-based foods like beans, nuts, and leafy greens, it has lower absorption rates.
Maintaining adequate levels of both haem and non-haem iron is essential for optimal health, ensuring your body receives the oxygen it needs to function efficiently.
Daily Iron Requirements: How Much Iron Do You Need?
The recommended daily intake of iron varies based on age and gender[5]:
- • Iron for Men (aged 19 and over): 8.7mg per day
- • Iron for Women:
- • Aged 19 to 49: 14.8mg per day
- • Aged 50 and over: 8.7mg per day
For women over 50 who continue to have periods, the required intake may remain at 14.8mg, similar to younger women. However, since individual needs can differ, it is advisable to consult a healthcare expert to know the optimal iron dosage for your personal health needs.
Common Causes of Iron Deficiency
Iron deficiency can result from various factors affecting people of all ages. Understanding these causes can help prevent deficiency and maintain optimal iron levels.
- • Poor Dietary Intake: A lack of iron-rich foods such as red meat, beans, and leafy greens can lead to insufficient iron levels, especially in those with limited diets[6].
- • Poor Absorption: Health conditions like coeliac disease, Crohn’s disease, or the use of certain medications (e.g., antacids) can impair the body’s ability to absorb iron[6].
- • Blood Loss: Frequent blood loss due to menstruation, ulcers, or gastrointestinal bleeding can significantly reduce iron levels over time[6].
- • Increased Demand: The body’s need for iron increases during pregnancy, breastfeeding, and rapid growth periods in children, which can lead to deficiency if not adequately met[6].
- • Strict Vegetarian or Vegan Diet: Plant-based diets often lack haem iron, which is more easily absorbed by the body, increasing the risk of deficiency in those who avoid animal products[6].
Symptoms of Iron Deficiency
Iron deficiency can cause symptoms that may worsen over time if not addressed, impacting various aspects of health and well-being.1. Fatigue and Weakness
One of the earliest and most noticeable symptoms, fatigue, is due to reduced oxygen transport throughout the body[6]. Low iron levels impair the production of haemoglobin, leading to persistent tiredness, muscle weakness, and a general lack of energy, even after adequate rest[6].
2. Pale Skin and Nail Changes
A lack of iron often results in noticeable paleness, particularly in areas like the face, inner eyelids, and under the nails[7]. In severe cases, this can lead to brittle nails or even spoon-shaped nails (koilonychia), where nails develop a concave shape[8].
3. Shortness of Breath and Dizziness
With reduced oxygen levels in the bloodstream, you may experience shortness of breath, especially during physical exertion[9]. This can be accompanied by dizziness or light-headedness, particularly when standing up quickly[10].
4. Headaches and Cold Hands/Feet
Poor circulation due to iron deficiency can lead to frequent headaches and persistent coldness in the extremities. This happens because reduced oxygen flow affects the brain and peripheral tissues, causing discomfort and sensitivity to cold[11].
5. Hair Loss
Iron plays a crucial role in maintaining healthy hair follicles[12]. A deficiency can disrupt the normal hair growth cycle, leading to hair thinning and increased hair loss, affecting hair volume and texture over time[13].
6. Restless Leg Syndrome
Iron deficiency has been linked to restless leg syndrome (RLS), which causes uncomfortable sensations in the legs and an urge to move them, particularly at night[14]. This can significantly affect sleep quality, leading to further fatigue and reduced daytime function[14].
Health Risks Associated with Iron Deficiency
Iron deficiency can result in a range of serious health complications if not addressed on time. Here are some of the key risks:
1. Iron Deficiency Anaemia
This severe deficiency occurs when iron levels are too low to produce adequate haemoglobin, reducing red blood cell production. It can result in chronic fatigue, heart palpitations, dizziness, and overall weakness[15]. Left untreated, it may significantly impact daily activities and quality of life.
2. Complications in Pregnancy
Pregnant women with low iron levels are at a higher risk of complications such as preterm birth, low birth weight, and increased maternal fatigue[16][17]. Adequate iron is essential for both the mother’s health and the baby’s development, as it supports the increased blood volume and oxygen transport during pregnancy[18].
3. Impaired Cognitive Function
Low iron levels can affect cognitive abilities, leading to poor memory, reduced concentration, and slower cognitive processing[19][20]. This is particularly concerning in children, where iron deficiency can impact cognitive development, learning, and overall academic performance[21].
4. Weakened Immune System
Iron is vital for maintaining a strong immune system[22]. Deficiency can lower the body’s resistance to infections, making fighting illnesses harder. An impaired immune response can lead to frequent colds, prolonged recovery times, and increased infection susceptibility [23].
Top Iron Sources: Best Foods and Supplements to Boost Your Levels
Best Iron-Rich Foods to Include in Your Diet
To maintain optimal iron levels, it’s crucial to incorporate iron-rich foods into your daily meals. Ensuring a balanced intake of both haem and non-haem iron can help support overall health and prevent deficiency[24].
Animal-Based Sources: Red meat, liver, poultry, and seafood are excellent sources of haem iron, which is more easily absorbed by the body.
Plant-Based Sources: Lentils, chickpeas, spinach, pumpkin seeds, and fortified cereals provide non-haem iron, which can enhance its absorption when paired with vitamin C-rich foods like citrus fruits.
Tips to Boost Iron Absorption
Applying simple strategies can significantly enhance your body’s ability to absorb iron to get the most out of your iron-rich foods.
1. Combine Iron with Vitamin C: Pair iron-rich foods with vitamin C sources like oranges, strawberries, or bell peppers to enhance absorption, especially for non-haem iron[26].
2. Limit Coffee/Tea During Meals: These beverages contain tannins that inhibit iron absorption, so enjoy them between meals instead[27].
3. Eat Beta-Carotene Foods: Including carrots, sweet potatoes, or squash can help improve iron absorption from plant sources[28].
4. Separate Iron and Calcium Intake: Calcium competes with iron for absorption; avoid consuming dairy products with iron-rich meals[29].
5. Cook with Cast Iron Pans: Using cast iron cookware can increase the iron content in your food, especially when cooking acidic dishes[30].
6. Soak or Ferment Grains: Reduce phytates in grains and legumes by soaking or fermenting them before cooking to improve iron availability[27].
These simple tips can help you maximise iron intake, supporting overall health.
Iron Supplements: Types, Benefits, and Safety Tips
Iron supplements can be crucial in restoring healthy iron levels for those unable to meet their iron requirements through diet alone. However, it’s essential to choose the right type of supplement and use it correctly to avoid side effects.
Types of Iron Supplements
Iron supplements come in various forms, each with its unique benefits:
- • Ferrous Sulfate: The most commonly used type, known for its high absorption rate and effectiveness in treating iron deficiency[31].
- • Ferrous Gluconate: A gentler option, particularly suitable for individuals who experience digestive discomfort with other forms of iron[32].
- • Ferrous Fumarate: Offers a higher concentration of iron, making it ideal for those with severe deficiencies[33].
At Nature’s Fix, you can find a variety of iron supplements, including iron tablets, capsules, chewable tablets, powders, and liquids, from trusted brands to suit your preferences and needs.
When Are Iron Supplements Recommended?
Iron supplements are often prescribed in specific situations where dietary intake may not be sufficient, such as:
- • Pregnancy: Pregnant women often require extra iron to support foetal development and prevent anaemia[34].
- • Malabsorption Disorders: Conditions like coeliac disease or Crohn’s disease can impair iron absorption, necessitating supplementation[35].
- • Severe Iron Deficiency Anaemia: In cases where iron levels are critically low, supplements may be necessary to quickly restore levels[36].
Potential Side Effects of Iron Supplements
While iron supplements can be effective, they may cause side effects, particularly if taken in high doses (over 20mg per day)[5]:
- • Constipation
- • Nausea
- • Stomach pain
- • Vomiting
It is crucial to store iron supplements out of reach of children, as consuming high doses can be toxic and potentially fatal.
Important Considerations
Before starting any iron supplement, it is vital to consult a healthcare expert to know the correct type and dosage tailored to your individual needs. Excessive iron intake can be toxic, leading to iron overload, which may damage organs. Always follow professional guidance to ensure safe and effective use of supplements.
Conclusion
Iron is a vital nutrient that plays a significant role in maintaining overall health, from supporting red blood cell production to enhancing cognitive function and strengthening the immune system. As discussed in this blog, iron deficiency is a prevalent issue affecting millions worldwide, particularly women, children, and individuals with specific dietary limitations. Recognising the signs of iron deficiency early on—such as fatigue, pale skin, and brittle nails—can help prevent more serious health complications, such as iron deficiency anaemia and impaired cognitive performance.
To prevent or address iron deficiency, it is essential to incorporate iron-rich foods into your diet, such as red meat, lentils, and leafy greens, while also considering iron supplements if dietary intake falls short. Remember, combining iron with vitamin C can significantly enhance its absorption, while avoiding inhibitors like coffee and tea during meals can further maximise benefits.
FAQs
1. What is iron deficiency anaemia?
Iron deficiency anaemia is when your body lacks enough iron to produce healthy red blood cells, leading to extreme fatigue, weakness, and palpitations[37].
2. Can a vegetarian diet provide enough iron?
Vegetarians can get iron from plant-based sources like lentils, beans, tofu, quinoa, and fortified cereals. Including vitamin C-rich foods can improve non-haem iron absorption[24][26].
3. What foods should I avoid when taking iron supplements?
Avoid consuming coffee, tea, and calcium-rich foods (like milk and cheese) around the time you take iron supplements, as they can inhibit iron absorption[27][29].
4. What is the difference between haem and non-haem iron?
Haem iron is found in animal-based foods and is easily absorbed by the body[24]. Non-haem iron, found in plant-based foods, is less readily absorbed but can be enhanced with vitamin C[26].
References
1 – https://www.ncbi.nlm.nih.gov/books/NBK540969/
2 – https://www.hematology.org/education/patients/anemia
3 – https://my.clevelandclinic.org/health/diseases/22824-iron-deficiency-anemia
4 – https://www.redcrossblood.org/donate-blood/blood-donation-process/before-during-after/iron-blood-donation/iron-rich-foods.html
5 – https://www.nhs.uk/conditions/vitamins-and-minerals/iron/
6 – https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034
7 – https://www.theironclinic.com/symptoms/
8 – https://my.clevelandclinic.org/health/symptoms/22140-koilonychia-spoon-nails
9 – https://www.healthline.com/health/hypoxemia
10 – https://my.clevelandclinic.org/health/diseases/22824-iron-deficiency-anemia
11 – https://www.healthline.com/nutrition/iron-deficiency-signs-symptoms
12 – https://health.clevelandclinic.org/im-low-in-iron-can-this-cause-me-to-lose-my-hair
13 – https://www.medicalnewstoday.com/articles/321668
14 – https://www.ninds.nih.gov/health-information/disorders/restless-legs-syndrome
15 – https://www.ncbi.nlm.nih.gov/books/NBK448065/
16 – https://pmc.ncbi.nlm.nih.gov/articles/PMC7492370/
17 – https://pmc.ncbi.nlm.nih.gov/articles/PMC7477519/
18 – https://pmc.ncbi.nlm.nih.gov/articles/PMC7492370/
19 – https://pmc.ncbi.nlm.nih.gov/articles/PMC4235202/
20 – https://pmc.ncbi.nlm.nih.gov/articles/PMC3065765/
21 – https://pmc.ncbi.nlm.nih.gov/articles/PMC4235202/
22 – https://ufhealth.org/news/2023/uf-researchers-discover-iron-plays-key-role-in-immune-system-health
23 – https://www.imm.ox.ac.uk/news/study-uncovers-how-low-blood-iron-diminishes-immune-response
24 – https://www.redcrossblood.org/donate-blood/blood-donation-process/before-during-after/iron-blood-donation/iron-rich-foods.html
25 – https://www.healthline.com/nutrition/increase-iron-absorption
26 – https://www.healthline.com/nutrition/increase-iron-absorption
27 – https://www.ncbi.nlm.nih.gov/books/NBK540969/
28 – https://www.healthline.com/nutrition/increase-iron-absorption
29 – https://www.healthline.com/nutrition/increase-iron-absorption
30 – https://pmc.ncbi.nlm.nih.gov/articles/PMC8266402/
31 – https://my.clevelandclinic.org/health/drugs/14568-iron-oral-supplements-for-anemia
32 – https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/iron-tablets-are-you-aware-about-different-formulations-of-iron-tablets/articleshow/114760378.cms
33 – https://www.nhs.uk/medicines/ferrous-fumarate/about-ferrous-fumarate/
34 – https://www.ncbi.nlm.nih.gov/books/NBK235217/
35 – https://pmc.ncbi.nlm.nih.gov/articles/PMC4744319/
36 – https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034
37 – https://www.healthline.com/nutrition/iron-deficiency-signs-symptoms
