Struggling with low iron levels?
You are not alone! I have had low iron levels in the past too! And if I’m not proactive, they dip down again. Let’s take a dive into iron and let me share with you how I keep my iron levels healthy.
Let’s set the stage
Iron deficiency anemia is a widespread condition, affecting approximately 20% of the world’s population. The World Health Organization (WHO) estimates that in Australia, 8% of preschool children, 12% of pregnant women, and 15% of non-pregnant women of reproductive age suffer from anemia, with iron deficiency being the primary cause. Alarming statistics from a study in an Aboriginal community in Western Australia show that 55% of women and 18% of men are affected by anemia.
The Essential Role of Iron in Our Bodies
Iron is incredibly important! While it may not get as much attention as other nutrients, its role in the body is profound. Here’s some of the key functions of iron in your body:
OXYGEN TRANSPORT via hemoglobin and myoglobin. Without enough iron, these proteins can’t do their job, leading to symptoms like fatigue, weakness, and shortness of breath.
ENERGY PRODUCTION on the cellular level through playing a key role in the generation of ATP. Without sufficient iron, energy production slows down, leading to fatigue and decreased physical performance.
COGNITIVE FUNCTION through supporting the synthesis of neurotransmitters. In an iron deficiency, mood regulation, memory, and cognition all suffer.
HAIR, SKIN, AND NAILS through supporting the production of collagen. Low iron levels can lead to hair loss, brittle nails, and pale skin.
IMMUNITY through facilitating the growth and differentiation of immune cells (especially lymphocytes). Low iron levels can impair the body’s ability to defend against pathogens, leading to an increased susceptibility to infections.
Have you ever looked at your iron studies (blood test results) and felt pretty confused?
Iron studies are complex! But let me give you a quick rundown:
Active Iron: This is the iron actively used in your hemoglobin and myoglobin.
Ferritin: This is the form of iron stored in your body. I like to see this between 30-100 ng/mL for women.
Transferrin: Think of transferrin as the "taxi" that transports iron throughout your system. High transferrin levels may indicate low iron levels or iron hunger.
Transferrin Saturation: This measures how much iron is in the "taxis." Low transferrin saturation usually indicates iron deficiency, while high levels can indicate iron overload.
Please note: Iron studies can be complex, and I often see factors like inflammation or chronic disease affecting results for my clients. Always consult a healthcare professional for interpretation.
What are the risk Factors for Iron Deficiency?
INADEQUATE DIETARY INTAKE: Vegetarians and vegans are at higher risk because they consume non-heme iron, which is less readily absorbed by the body compared to heme iron found in animal products.
POOR ABSORPTION: Conditions like coeliac disease, gut issues, or parasitic infections can impair iron absorption.
INCREASED REQUIREMENTS: Pregnant women, menstruating women, children, and athletes often require more iron.
CHRONIC INFECTIONS: These conditions can deplete iron levels as the body attempts to "starve" the infection.
CERTAIN CANCERS: Due to blood loss associated with cancers like bowel or uterine cancer.
Boosting your Iron levels: here’s my Tips and Tricks
OK! Here’s my suggestions for enhancing iron absorption:
Nutritional
Pair iron-rich foods with vitamin C-rich foods to enhance absorption.
Cooking with a cast iron pan can increase the iron content of food.
Consume apple cider vinegar or ginger tincture before meals to boost stomach acid, aiding iron absorption.
Ensure you are having 2-3 serves of Iron-Rich Foods daily:
HEME IRON: Found in animal products -> red meat, chicken, fish, eggs, etc.
NON-HEME IRON: Found in plant-based foods -> spinach, lentils, beans, nuts, etc.
Iron Supplements: What You Need to Know
When it comes to iron supplements, more isn’t always better. High doses of iron can trigger the release of hepcidin, a hormone that slows down iron absorption as a protective mechanism. This is why taking lower doses of iron less frequently (every second day) may be more effective.
MALTOFER: A commonly used iron supplement with 100mg of elemental iron per dose. It is generally well-tolerated but may not be as effective as other options for some people.
FERROGRAD-C: Contains 105mg of ferrous sulfate iron and vitamin D to enhance absorption.
SPATONE: A liquid iron supplement with 5mg of elemental iron, which may be a gentler option for those with digestive issues. Typically available from most chemists and health food stores.
AMINO ACID IRON CHELATES: Are a great option! I LOVE prescribing these for my clients and I find them more effective (with less side effects!) than maltofer or ferrograd-c.
ANIMAL LIVER/SPLEEN SUPPLEMENTS: Currently very popular… Are a maybe? We don’t quite have enough research to support the safety and efficacy of these supplements just yet.
What is the best time to take your iron supplement?
AFTER exercise.
Ideally, at least 2 hours away from other supplements and medications (except vitamin C which enhances the absorption of iron).
Only 3-4 times per week rather than every day.
Iron Infusions: A Quick Fix?
Iron infusions can be an effective way to quickly correct iron deficiency anemia, especially in severe cases. However, they come with potential downsides:
BENEFITS: Rapid correction of anemia, efficient as it bypasses absorption issues.
RISKS: Potential oxidative stress, post-infusion reactions, and the risk of iron overload, particularly in those with autoimmune diseases.
Iron is undeniably crucial for our overall wellbeing! If you suspect you have low iron levels, discuss with the practitioners on your healthcare team to get the right tests and determine the best course of action. I highly recommend having a well-informed and evidence-based naturopath on your case to support you.
AUTHOR: TALITHA
I specialise in mental health (depression, stress, and anxiety), gut health (IBS), and women's health (preconception, fertility). I am a degree- qualified naturopath who LOVES helping people transform their health stories!!
