Iron is an essential mineral that plays a critical role in various physiological processes necessary for maintaining good health. It is best known for its function as a key component of haemoglobin, the protein found in red blood cells that is responsible for transporting oxygen from the lungs to the rest of the body. This oxygen delivery system is fundamental for cellular respiration, allowing tissues and organs to perform their functions efficiently. Without sufficient iron, the body cannot produce adequate haemoglobin, leading to a lack of oxygen in the cells, which can cause fatigue, weakness, and impaired immune function.

Beyond haemoglobin, iron is also involved in the production of myoglobin, a protein that supplies oxygen to muscles, which is essential for muscle function and stamina. Additionally, iron plays a role in maintaining healthy cells, skin, hair, and nails.

Health Benefits of Iron for Women

• Prevention of Iron Deficiency Anaemia: Iron supplements effectively prevent and cure iron deficiency anaemia, a health condition that includes general fatigue, weakness, and paleness connected with low haemoglobin. That is why iron supplements are crucial for women in the higher-anaemia-risk group.1

• Increased Energy Levels: Sufficient iron maintains energy levels and stamina in the body. Iron allows oxygen to be transported to different body parts, including all the muscles and organs so that they function well. Iron supplements can help get rid of fatigue and improve overall energy levels.2

• Enhanced Immune Function: Iron is highly essential in immune function. It supports the development of the cells in the system that wage war against infection. Optimal levels of iron can maximise immune responses, particularly in women when these functions may be at risk due to menstruation and pregnancy.3

• Improved Cognitive Function: Iron is essential for proper brain function. It helps maintain cognitive performance and can improve concentration, memory, and overall mental clarity. Supplementing with iron can help combat brain fog and enhance cognitive abilities, particularly in menstruating women who may experience fluctuations in iron levels.4

• Hormonal Balance: Adequate iron levels are crucial for supporting hormonal balance in women, particularly during life stages that involve significant hormonal fluctuations, such as menstruation, pregnancy, and menopause. Iron plays a key role in ensuring that the body's cells receive sufficient oxygen, which is essential for maintaining the optimal functioning of various organs and systems, including those responsible for hormone production and regulation.

Side Effects and Considerations of Iron Supplements

• Gastrointestinal Issues: Gastrointestinal side effects include nausea, constipation, diarrhoea, and abdominal pain. These are some known common adverse effects of iron supplementation in females. These can be minimised by starting with a small dose and gradually increasing.5

• Iron Overload: Too much consumption may result in a disorder named iron overload or haemochromatosis, as it might be called. This may also involve the organs, such as the liver and heart. Due to these facts, the diagnosis of iron deficiency by themselves and administration by themselves is not considered a smart choice by the females.6

• Interactions with Medications: Iron supplements can interact with various medications, and it is essential to consider these interactions to avoid potential side effects or reduced effectiveness of either the supplement or the medication.7 For instance, antibiotics, such as tetracyclines and quinolones, may reduce their absorption when taken with iron supplements, leading to decreased efficacy in treating infections. Similarly, antacids and other medications that reduce stomach acid can interfere with iron absorption by altering the stomach's acidic environment, which is necessary for optimal iron uptake.

• Dietary Considerations: When taking iron supplements, understanding the relationship between iron and other dietary components is key to enhancing absorption and ensuring the supplement is effective. Vitamin C plays a significant role in improving iron absorption. Vitamin C converts iron into a more easily absorbable form when consumed together, enhancing its uptake in the intestines.8 For this reason, it is often recommended to take iron supplements with a glass of orange juice or alongside vitamin C-rich foods like citrus fruits, strawberries, or bell peppers.

Forms of Iron Supplements

• Tablets and Capsules: Iron supplements can come in tablets or capsule forms, delivering more accurate dosing. This makes administration convenient; hence, it is taken by most women.

• Liquid Iron Supplements: Liquid iron supplements are alternatives for people with difficulty swallowing pills. They can be mixed with water or juice to facilitate easier consumption. They can easily be absorbed by the body as well.

• Iron Drops: Iron drops are concentrated liquid forms of iron that can be taken directly or added to food or drinks. This form allows for flexible dosing and suits women who prefer liquid supplements.

• Caplets: Similar to tablets, caplets are oblong-shaped and often easier to swallow. They contain the same beneficial iron as traditional tablets and capsules, making them a good option for those who prefer a different form.

Consult a Healthcare Provider

Before starting any iron supplementation, women need to consult a healthcare provider or a qualified nutritionist. At Nature's Fix, we provide free consultation with a nutritionist to help women discuss their specific health needs and receive personalised recommendations regarding iron intake.

FAQ's

1. What are the symptoms of iron deficiency in women?

Symptoms of iron deficiency may include fatigue, weakness, pale skin, shortness of breath, dizziness, and brittle nails. Women experiencing these symptoms should consult a healthcare provider for evaluation.

2. How much iron do women need daily?

For adult women aged 19 to 49, the recommended daily iron intake is approximately 14.8 mg daily. This is important to support menstrual health and overall energy levels. For women aged 50 and over, the recommended daily intake decreases to 8.7 mg per day, as iron needs typically reduce after menopause. It's essential to meet these requirements through a balanced diet or supplementation.9

3. Are there any dietary sources of iron that women should consider?

Women can obtain iron from dietary sources such as red meat, poultry, fish, lentils, beans, tofu, spinach, and fortified cereals. Combining these foods with vitamin C-rich foods can enhance iron absorption.

4. Is it safe to take iron supplements during pregnancy?

Iron supplementation is generally safe and recommended during pregnancy to support foetal development. However, following a healthcare provider’s guidance on dosage and timing is crucial.

5. How long should I take iron supplements?

The duration of supplementation depends on the individual's needs and iron levels. This, therefore, calls for frequent follow-up visits to a healthcare provider to monitor iron levels and adjust supplementation according to needs.

6. How does iron deficiency specifically affect women's health?

Iron deficiency can significantly impact women's health by leading to iron deficiency anaemia, which causes symptoms like fatigue, weakness, and decreased immune function. Women may also experience more pronounced effects due to menstrual blood loss, which can exacerbate fatigue and reduce energy levels.

References

1 - https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

2 - https://www.nhs.uk/conditions/iron-deficiency-anaemia/

3 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999603/

4 - https://www.healthline.com/health/iron-nutrient

5 - https://www.nhs.uk/conditions/iron-deficiency-anaemia/

6 - https://www.nhs.uk/conditions/haemochromatosis/

7 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3685880/

8 - https://www.healthline.com/nutrition/increase-iron-absorption

9 - https://www.nhs.uk/conditions/vitamins-and-minerals/iron/