All About Iron
Iron has been my nutrient of interest for the last 2 years since finding out my Ferritin stores were 15 (with breast implants). I started supplementing for 4 months, explanting in that time which raised it to 28. During this time I wasn’t aware I had such poor absorption/gut dysbiosis resulting in nutrient malnutrition. Since March 2021 thorough Chinese medicine my digestion has improved dramatically meaning I am absorbing the nutrients especially iron from food ingested and my last blood test in November 2021 showed a level of 51. The slides from the iron studies reflect how my iron deficiency impacted my dad to day living. It’s something I’m still working on improving through gut health for maximum absorption, supplementation and of course, dietary intake. Here is some of my favourite and useful information about iron.
Iron deficiency is indicated with serum ferritin below 30ng/mL.
Optimal iron levels are 100-300 ng/mL.
What does iron do:
Iron plays a multifaceted role in the process by which cells generate energy, predominantly via its role in oxygen transportation. It also helps maintain a normal immune system: Iron is necessary for immune cells proliferation and maturation and contributes to normal cognitive function (brain functions such as memory, attention/concentration, alertness, learning, intelligence, language, and problem solving. Unfortunately, it is the most common nutrient deficiency in the world (World Health Organisation claims 2 billion of the population are iron deficient).
The blood that runs through our veins is like a river transporting goods where they are needed. Blood delivers oxygen throughout your body, brings carbon dioxide back to the lungs, carries nutrients to your cells and transports waste products to be eliminated.
Iron plays a crucial role in these processes. It forms haemoglobin, the oxygen carrying protein of red blood cells and forms myoglobin, the oxygen carrying protein of muscle (transports oxygen from the lungs to body tissues to maintain basic life functions).
Haemoglobins primary role is to transport oxygen from the lungs to body tissues to maintain basic life functions. Without healthy red blood cells, your body can't get enough oxygen and red blood cells are deprived of the quota of iron, they become contracted and smaller, resulting in feeling increasingly tired or exhausted.
What are the common symptoms of iron deficiency?
Fatigue
Depression
Cold hands and feet
Shortness of breath
Rapid pulse and heart palpitations
Increased anxiety
Decreased ability to exercise
Poor cognitive function (brain fog, poor memory & concentration)
Causes:
Not eating enough through diet
Poor absorption of iron (gut issues)
Loss of iron due to bleeding (menstruation or blood loss from the gut – stores being depleted fighting infections to long term aspirin use)
How do I know if I’m getting enough?
Determining iron deficiency requires getting a blood test known as serum ferritin. It measures your body’s iron stores. Ideally, your level should be at least 60 ng/ml otherwise you will be experiencing low iron symptoms. An average amount of iron to consume is 14.8mg/day, for deficiency it needs to be higher until normal iron stores are achieved.
How do I get more iron?
If you are deficient you will need an iron supplement to replenish your stores, diet alone won’t increase it fast enough. Support this with increased dietary sources of iron:
Beef, fish, whole grains, eggs, muscles, dried fruits, pulses, dates, fortified cereals.
Vegetable sources are far better absorbed with the presence of vitamin C (think dark leafy greens with lemon juice).
What to look for in an iron supplement:
Form: Ferric pyrophosphate and ferrous bisglycinate. Both are free from gastrointestinal side effects with higher relative bioavailability, especially if taken on an empty stomach and don’t cause constipation like many on the market.
If you are experiencing any of the symptoms the first step is to ask you GP for a blood test to check for iron and anything else they consider for you personally.
