Understanding Your Results: A Focus on Iron Balance
This resource is designed for those who have completed a methylation test and want to delve deeper into the role of iron in their health. Whether your test results indicate a genetic predisposition to iron deficiency or iron overload, or even a combination of both, this guide will help you understand how your SNPs (single nucleotide polymorphisms) can influence your body's ability to manage iron.
Why Do We Need Iron?
Iron is essential for key functions like oxygen transport and energy production and is used by virtually every cell in the body. In the mitochondria, iron plays a role in redox reactions, transferring electrons to help generate energy. Red blood cells also rely on iron as a crucial component for carrying oxygen throughout the body.
The body contains 3-5 grams of iron, with about 70% used in red blood cells. Most of our daily iron needs (25-30 mg) are met by recycling old red blood cells, with any additional iron stored in the liver. Since the body has no efficient way to excrete excess iron, it carefully regulates iron absorption from food. Typically, only 1-2mg of iron is absorbed each day. Absorption rates vary: 14-18% from omnivorous diets and only 5-12% from vegetarian diets, making sufficient dietary intake crucial to avoid deficiencies.
Recommended daily iron intake is 11 mg for infants, 8.7 mg for men and 14.5 mg for women (more if they experience heavy periods). While fortification of foods with iron and supplementation can help to address deficiencies, excess iron can lead to health problems like liver disease and diabetes. Maintaining balanced iron levels is key to avoiding both deficiency and overload. Diet, lifestyle, and genetics all influence how iron accumulates in the body. Now that you have completed your Methylation 78 test, which includes genes that are involved in the regulation of iron, you have clearer insights into whether you may have any challenges in this area.
https://www.mdpi.com/2072-6643/15/11/2441
Key Genes Involved in Iron Overload
- HFE Gene: This gene encodes the human hemochromatosis protein, which plays a crucial role in regulating iron uptake in the small intestine. Variations in the HFE gene can lead to hereditary hemochromatosis, resulting in excessive iron absorption and accumulation in the body.
-
SLC17A1 Gene: This gene is situated close to the HFE gene and plays a vital role in iron transport
across cell membranes. Variations or mutations in the SLC17A1 gene can disrupt normal iron transport processes, potentially leading to excessive iron accumulation in the body. By affecting how efficiently iron is transported and regulated, changes in the SLC17A1 gene can contribute to iron overload conditions.
Individuals with high-risk variants in these genes should take precautions to avoid excessive iron consumption and have their blood markers monitored regularly, as testing can accurately detect approximately 95% of iron overload cases.
Key Genes Involved in Low Iron Status
- TMPRSS6: This gene encodes the protein matriptase-2, which negatively regulates hepcidin, a hormone that controls iron absorption. Deficiencies or variations in the TMPRSS6 gene can lead to increased hepcidin levels, inhibiting iron absorption and potentially resulting in low iron status.
- TFR2: The transferrin receptor 2 (TFR2) gene plays a crucial role in iron transport by encoding the TFR2 protein, which facilitates iron entry into cells. Variations in this gene can disrupt normal iron transport, contributing to insufficient iron levels in the body.
- TF: The transferrin (TF) gene codes for the transferrin protein, which is primarily responsible for transporting iron throughout the bloodstream. Genetic variations in TF can affect transferrin production and function, influencing the body’s ability to maintain adequate iron levels.
Together, variations in TMPRSS6, TFR2 and TF can significantly impact the risk of developing low iron status, leading to potential health complications.
Too much Iron
Excess iron can cause the body to “rust”
Iron rusts when it reacts with oxygen and moisture. During this process, it loses some of its electrons to oxygen, forming iron oxide, which is what we call rust. This same ability to transfer electrons is what makes iron essential for numerous biological functions, such as oxygen transport in the blood. However, when iron levels are excessive in the body, the electron transfer process can become detrimental, leading to oxidative stress (cell damage). This oxidative stress occurs when free radicals are generated, potentially damaging cells by harming membranes, proteins and DNA. Therefore, while iron is crucial for health, maintaining balanced levels is vital to protect cellular integrity and prevent damage. This is particularly important if your antioxidant capacity is diminished (see SOD2 and NOS3 in your report). Genes affect iron absorption, transport and regulation, all of which can contribute to iron overload.
The Problem with Excess Iron
Symptoms of excess iron often emerge long before a formal diagnosis of hemochromatosis (a common genetic condition that leads to excess iron buildup in the body). Over time, iron buildup can lead to joint pain, fatigue, irritability and reduced libido or erectile dysfunction in men. Many individuals with HFE gene variants are initially diagnosed with conditions like fibromyalgia, arthritis, diabetes or heart disease, well before
discovering they have hemochromatosis. The good news is that these iron-related health issues, including serious conditions like liver failure or diabetes, can be prevented. By managing iron levels early, you can avoid these complications.
Hemochromatosis
Hemochromatosis is a genetic condition that causes the body to absorb too much iron, leading to excess buildup in organs like the liver, heart and pancreas. This can result in serious health issues, such as liver disease, diabetes, heart problems and joint pain, if untreated. The most common cause is mutations in the HFE gene, which normally regulates iron absorption, but other genes involved in iron regulation can also contribute. Without an effective way to eliminate excess iron, it accumulates over time, causing symptoms like fatigue, abdominal pain, irregular heartbeat, bronzed skin and elevated blood sugar.
Our Ultimate Methylation Test can help identify mutations in the HFE gene and other genes that are associated with this condition, giving you the information you need to implement protective strategies to prevent iron overload and support your health.
The Problem with Low Iron
The Impact of Low Iron
Insufficient iron can lead to significant health issues, as iron plays a crucial role in many biological functions, particularly oxygen transport in the blood. When iron levels are too low, the body may struggle to produce enough haemoglobin, leading to symptoms like fatigue, weakness and compromised immune function. Low iron can also impair cognitive function, affecting concentration and mental clarity.
The Consequences of Iron Deficiency
Common early signs of iron deficiency include fatigue, irritability, brittle nails and pale skin. If left unaddressed, low iron can progress to more severe complications, such as anaemia, heart problems and impaired physical and cognitive performance. Inadequate iron levels can particularly impact women, children and athletes, making early detection and management crucial to preventing long-term health issues.
Understanding Iron Deficiency Anaemia
Iron deficiency anaemia occurs when the body lacks sufficient iron to produce haemoglobin, the protein in red blood cells responsible for oxygen transport. This can lead to symptoms such as shortness of breath, dizziness and rapid heart rate. Various factors, including inadequate dietary intake, blood loss, increased iron demand during pregnancy or growth spurts and genetic factors, can contribute to low iron levels. Testing for
iron levels is essential for diagnosing this condition and determining the appropriate treatment. Genetic factors also play a significant role in iron balance with genes like TMPRSS6, TFR2 and TF influencing how efficiently our bodies absorb and use iron. Testing for iron levels is essential for diagnosing this condition and determining the appropriate treatment.
How to Promote Iron Balance
Low Iron Levels
● Increase iron intake: Focus on incorporating iron-rich foods into your diet, such as red meat, poultry, fish, legumes and leafy green vegetables. Note for Vegetarians and Vegans: If you follow a plant-based diet, prioritise non-heme iron sources, which include legumes (like lentils and chickpeas), tofu, quinoa, nuts, seeds and dark leafy greens (such as spinach and kale). Non-heme iron is less readily absorbed by the body compared to heme iron found in animal products, so you may be more prone to deficiency, especially if you have SNPs that increase your risk.
● Enhance absorption: Pair iron-rich foods with vitamin C sources (like citrus fruits, bell peppers and broccoli) to boost absorption. Avoid consuming calcium-rich foods or beverages, tea and coffee during meals, as these can inhibit iron absorption. Using cast iron cookware can also help increase the iron content of your meals.
● Consider supplementation: If dietary changes are insufficient, iron supplements can help; consult with one of our experts for recommendations tailored to your needs.
● Monitor symptoms: Be aware of symptoms of iron deficiency, such as fatigue, weakness and pale skin. Regular check-ups and blood tests can help track iron levels and ensure you're on the right track.
Too Much Iron
● Give blood: If your levels are slightly elevated, give blood regularly to manage iron levels and continue to monitor.
● Diminish the risk of non-alcoholic fatty liver disease (NAFLD): Individuals with HFE mutations and hemochromatosis are at higher risk. Monitor liver function regularly, maintain a healthy weight, eat a balanced diet, exercise regularly and limit processed foods and alcohol.
● Incorporate natural iron chelators (substances that bind to iron and promote its excretion) and inhibitors (compounds that reduce iron absorption in the digestive system):
- Beverages: Drinking tea, coffee or cocoa with meals significantly decreases iron absorption.
-
Quercetin: This flavonoid, found in apples, dark cherries, tomatoes, capers, onions and cranberries, has iron-chelating properties. You can also supplement with quercetin.
- Buy Quercetin supplement HERE
-
Rutin: A metabolite of quercetin, rutin is found in capers, black olives, buckwheat, asparagus and berries and has been shown to lower serum iron levels in iron-overloaded conditions. You can also supplement with rutin.
-
Melatonin: This antioxidant, produced at night, supports sleep and helps mitigate oxidative stress from excess iron. Melatonin levels naturally decline with age and can be further reduced by evening blue light exposure, increasing the risks associated with excess iron. To maintain healthy melatonin levels, optimise your evening routine and limit blue light exposure before bedtime.
-
Taurine: Research indicates that taurine can help reduce liver damage from excess iron. You can find taurine in animal-based foods such as meat, fish and dairy products. For those on a plant-based diet, taurine can also be obtained through supplementation, as it is not commonly found in plant sources.
-
Dietary Phenols: Compounds like EGCG (epigallocatechin gallate) from green tea and grape seed extract have been shown to inhibit intestinal iron uptake.
-
Curcumin: May lower hepcidin and increase ferritin levels, while others indicate it may act as an iron chelator. This means it may be beneficial for those with both low and high levels of iron stores.
- Buy Curcumin supplement HERE
● Avoid iron-fortified foods: Reducing your intake of fortified foods can help lower overall iron levels. Be sure to read food labels for added iron and prioritise whole, unprocessed options. Opt for fresh fruits and vegetables instead of processed snacks and select natural food sources of iron rather than those that are fortified.
● Avoid alcohol: Excess iron puts added strain on your liver and consuming alcohol can compound this. High iron levels generate free radicals, leading to oxidative stress and damaging liver cells. This oxidative damage can trigger inflammation, further increasing the risk of liver disease. Individuals with the HFE mutation who drink heavily face a significantly increased risk of developing cirrhosis.
Key Takeaways
Understanding your iron status is crucial for maintaining overall health. Iron plays a vital role in various bodily functions, including oxygen transport and energy production. However, both iron overload and deficiency can lead to significant health issues.
If your test results indicate a genetic predisposition to iron overload, such as mutations in the HFE or SLC17A1 genes, it is essential to monitor your iron intake and have regular blood tests to track your iron levels. Implementing lifestyle changes, such as avoiding iron-fortified foods, limiting alcohol consumption and managing your weight, can help mitigate the risks associated with excess iron. Additionally, incorporating natural iron chelators and inhibitors into your diet may further support iron balance.
Conversely, if your results suggest a tendency toward low iron status due to variations in genes like TMPRSS6, TFR2, or TF, focusing on dietary adjustments to increase iron intake and enhance absorption is vital. Prioritise iron-rich foods, especially heme iron sources if you are not vegetarian. Pairing these foods with vitamin C can improve absorption rates and help prevent the symptoms of iron deficiency.
Ultimately, staying informed about your genetic predispositions and actively managing your iron levels through diet, lifestyle and regular monitoring can help you maintain optimal health and prevent complications associated with both low and high iron status.
References
● Association of common TMPRSS6 and TF gene variants with hepcidin and iron status in healthy rural Gambians https://www.nature.com/articles/s41598-021-87565-5
● Bronze Diabetes: A Common Genetic Disorder Due to Systemic Iron Overload
https://www.paradigmpress.org/jimr/article/view/729
● Genetic variants in HFE are associated with non-alcoholic fatty liver disease in lean individuals https://www.sciencedirect.com/science/article/pii/S2589555923000757
● Inherited iron overload disorders https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7063521/
● Iron overload disorders https://aasldpubs.onlinelibrary.wiley.com/doi/pdf/10.1002/hep4.2012
● Managing Genetic Hemochromatosis: An Overview of Dietary Measures, Which May Reduce Intestinal Iron Absorption in Persons With Iron Overload
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8110241/
● Nutritional Aspects of Iron in Health and Disease https://www.mdpi.com/2072-6643/15/11/2441
● The Evaluation of Iron Deficiency and Iron Overload https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8941656/
● The role of SLC20A1 in physiological and stress erythropoiesis
https://opendata.cemm.at/phd-alumni/Quattrone_Federica_Knapp_2022.pdf
● TMPRSS6 as a Therapeutic Target for Disorders of Erythropoiesis and Iron Homeostasis
https://link.springer.com/article/10.1007/s12325-022-02421-w
