Iron is a type of mineral and a component of hemoglobin, the substance in red blood cells that helps blood carry oxygen throughout the body.
History
In 1713, Lemmery and Geofgroy discovered the importance of iron in the body. However, it is believed that during much earlier times, iron was used for therapeutic purposes. At this time, no one was fully aware of iron and its usefulness other than it had “healing powers”.
Health Benefits
Iron has many benefits to our health and wellness. Although, iron is essential for hemoglobin transportation, it is also important for the following….
- Energy Production
- DNA Production/Gene regulation
- Antioxidant Protection
- Immunity- Activation and proliferation of immune cells
- Detoxification Process
- Brain motor function
- Mental clarity and cognitive function
- Sleep
- Synthesis of some hormones- This is important for thyroid patients. Insufficient iron levels can alter and reduce the conversion of T4 to T3. It can also have an affect on cortisol levels.
Forms
Iron is a mineral essential for health. The body can not make iron alone. Iron comes in supplemental and food form. The best source of iron is from animals known as heme. Plant sourced iron (nonheme) is not well absorbed. The body absorbs two to three times more iron from animal sources than from plants. However, eating foods high in vitamin C can facilitate iron absorption which I will get to a bit further down.
Supplement forms
Ferrous/ferric is just the form of iron utilized. The sulfate, gluconate and citrate are the carriers it is bound to, such as salt, or sugar.
- ferrous sulfate
- ferric sulfate
- ferrous gluconate
- ferric citrate
Food forms
- Lean beef
- Chicken
- Turkey
- Eggs
- Peanut butter
- Tofu
- Baked potatoes.
- Cashews
- Dark green leafy vegetables such as spinach
- Beans and lentils
- Fruits like banana, apples and pomegranates
Vitamin C
Vitamin C can enhance iron absorption. Eating iron rich foods with also a source of vitamin C will help the body absorb iron into the cells. The following foods are high in vitamin C
- oranges
- broccoli
- red/green peppers
- strawberries
- potatoes
Symptoms of Deficiency
Iron deficiency is one of the most common types of anemia. Symptoms include
- Fatigue
- headaches
- Pale skin
- Weakness, Dizziness
- Glossitis (inflamed tongue)
Risk Factors for Deficiency
The following populations are at a higher risk for developing iron deficiency.
- Pregnancy- Increased blood volume requires more iron to deliver oxygen to both mom and baby.
- Babies- The first 6 months of life, babies store enough iron to meet their needs. However, after the first six months, iron needs increase.
- Women- blood loss during menstrual cycle and child birth
- Malabsorption- certain conditions such celiac disease, cystic fibrosis and pancreatitis
- Diet
- Cancer
- Elderly
- People on blood thinners
- Kidney failure, on dialysis
Common Side Effects of Iron
- Stomach upset/pain
- constipation
- Diarrhea
- Nausea, vomiting
- Dark stools
- Heartburn
All these side effects are generally correlated to how well your body is absorbing the Iron. Taking plenty of Vitamin C will help with absorption.
Interactions
- Milk, caffeine, antacids or calcium supplement
- levothyroxine and levodopa
- Speak to your provider if you’re pregnant or breastfeeding.
- Diabetes- High iron can be correlated with risk of heart disease
- GI- Iron can cause irritation because it can be hard to absorb. This can upset the stomach, ulcers, or any intestinal inflammatory disease such as UC or Crohns
- Neuro- Excess iron can have effect on the development and progression of neurological diseases, such as Alzheimers and Parkinsons.
