What is Iron?
Iron is a vital mineral involved in numerous essential bodily functions, including the production of haemoglobin, a protein in red blood cells that transports oxygen from the lungs to the rest of the body. Low iron levels can cause fatigue, weakness and shortness of breath.
Why Do You Need Iron?
● Energy production: Iron helps transport oxygen, which your body needs to produce energy.
● Healthy immune system: Iron supports a healthy immune response.
● Mental clarity: Low iron can make it hard to concentrate and affect your mood.
● Healthy pregnancy: Adequate iron levels are essential for both mother and baby during pregnancy.
● Methylation support: Iron is involved in the function of enzymes that support the process of methylation, which impacts DNA repair, detoxification and neurotransmitter production. Poor iron levels may impair methylation, affecting overall health and gene expression.
● Detoxification: Iron is needed for the production of cytochrome P450 enzymes, which help in the liver’s detoxification processes, removing toxins, hormones and drugs from the body.
● Thyroid health: Iron is essential for the production of thyroid hormones. Low iron can impair thyroid function, leading to symptoms like fatigue, weight gain and cold intolerance.
● Mitochondrial function: Iron plays a crucial role in mitochondrial energy production, which occurs through oxidative phosphorylation (the process by which mitochondria, the "powerhouses" of cells, generate ATP, the primary energy molecule that fuels cellular activities). This ensures efficient energy production for the body’s metabolic functions.
● Cognitive development and DNA synthesis: Iron is vital for brain development and cognitive function, supporting the synthesis of DNA and other genetic materials necessary for proper cell division and growth.
Symptoms of Low Iron
● Fatigue or feeling weak
● Pale skin
● Shortness of breath or dizziness
● Cold hands and feet
● Brittle nails
● Headaches or lightheadedness
Who is at Risk for Low Iron?
● Women, especially those with heavy periods
● Pregnant women
● People following a vegetarian or vegan diet
● People with gastrointestinal conditions like coeliac disease or IBS (Irritable Bowel Syndrome)
● Athletes, especially endurance runners
How Much Iron Do We Need?
● Men: 8.7mg/day.
● Women: 14.8mg/day (supplementation is typically recommended for women with heavy menstrual bleeding as it is hard to get adequate iron through diet alone in this instance).
How to Boost Your Iron Levels
1. Eat iron-rich foods
- Heme iron (typically absorbed better): Red meat, poultry, fish
- Non-heme iron: Beans, lentils, tofu, dark leafy greens.
2. Pair iron with vitamin C
- Vitamin C helps your body absorb non-heme iron more efficiently. Pair foods like spinach or beans with vitamin C-rich foods like oranges, strawberries or peppers.
3. Limit foods and drinks that block iron absorption
- Tea and coffee (contain tannins)
- Dairy (contains calcium)
- Whole grains and legumes (phytates)
- This doesn’t mean you shouldn’t consume these foods if your iron levels are low, just avoid having them at the same time as iron rich foods or iron supplements
4. Address underlying causes of iron deficiency
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Digestive issues: Conditions such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) can impair nutrient absorption, including iron. If you experience digestive issues, consider a microbiome stool test
- Buy GI360 stool test HERE
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Chronic inflammation: Inflammation can interfere with iron metabolism, affecting how effectively it is absorbed and used. This blood test includes High Sensitivity CRP (CRP-hs), which is used to detect low-level inflammation.
- Buy Full Blood Test HERE
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Heavy menstrual bleeding: Excessive blood loss can deplete iron stores, leading to deficiency. Consider a DUTCH test to investigate underlying causes that could be impacting your hormone balance and contributing to heavy bleeding.
- Buy DUTCH Test HERE
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Coeliac disease: This autoimmune condition damages the small intestine and impairs the absorption of nutrients, including iron. Consider a coeliac/gluten sensitivity test, especially if you notice symptoms after consuming gluten such as bloating, constipation, loose stools, fatigue, anxiety or brain fog, or have a family history of coeliac disease.
- Buy Coeliac & Gluten Sensitivity Test HERE
