Iron: Function, Deficiency, Benefits, Food Sources & Supplements
Iron plays a crucial role in our bodies, and understanding its importance and function is essential. This article explores the different forms and sources of iron, iron deficiency symptoms, who is at risk, and the best way to supplement this mineral. Additionally, it provides dietary tips for enhancing iron absorption and a list of iron-rich food sources.
Why Do We Need Iron and What Is Its Function in the Body?
The primary function of iron is to transport oxygen to the body’s tissues through red blood cells, specifically the protein called hemoglobin. Hemoglobin, also known as the metal protein due to its iron content, accounts for most of the iron in our bodies. A low hemoglobin level on a blood test is often the first sign of iron deficiency. Iron is also found in muscle tissues, where it binds to the protein myoglobin, accepting and regulating oxygen received from the blood. Other functions of iron include supporting the production of the enzyme cytochrome oxidase in mitochondria, which is essential for energy ATP generation, and assisting in the production and activation of thyroid hormones from T4 to T3. Iron also contributes to the function of the immune system by participating in the activation of T-cells.
Sources of Iron
Our bodies obtain iron through two pathways: recycling its own iron resources when red blood cells reach the end of their lifespan and acquiring iron from dietary sources. Let’s explore the different dietary sources of iron.
Types of Dietary Iron
Dietary iron exists in two forms: heme iron and non-heme iron. Heme iron (ferrous iron or F2+) is found in animal products such as meat and eggs, while non-heme iron (ferric iron or F3+) is present in plant sources like lentils and pumpkin seeds.
Iron Absorption
Iron absorption occurs in the small intestine. For iron to be absorbed by the epithelial cells of the duodenum, it needs to be in its active heme form. Non-heme iron undergoes conversion in the stomach, where, with the help of hydrochloric acid and vitamin C, ferric iron loses one of its ions and becomes ferrous. On average, we lose approximately 1mg of iron each day through stool, skin shedding, and menstrual bleeding in women.
Out of the iron consumed daily, only 15–35% of heme iron sources are absorbed, while non-heme iron is even less bioavailable. Therefore, the recommended daily iron intake is around 18 mg for women, 8 mg for men, and higher for pregnant women and growing children.
Factors Affecting Iron Absorption
Several factors hinder iron absorption, including gastrointestinal disturbances like gastritis and celiac disease, caffeine, calcium-rich foods, and certain medications such as antacids, which reduce stomach acid and treat gastroesophageal reflux disease (GERD).
Iron Benefits
Adequate iron intake offers numerous benefits:
1. Higher energy levels
2. Improves concentration and cognitive function
3. Healthy nails and hair
4. Strengthens immunity
5. Supports healthy pregnancy
6. Supports growth and development of children
7. Prevents anemia
Iron performs many essential functions in the human body. It is responsible for the transport of oxygen to all body tissues. Iron is also involved in the production of enzymes that support energy production in the cells. Additionally, it plays a role in supporting the immune and endocrine systems. Understanding the importance of iron and how to maintain adequate levels is crucial for overall health and well-being.
Iron Rich foods
Iron deficiency and symptoms
Iron deficiency is the most common nutrient deficiency worldwide, affecting approximately 30% of the global population, including developed countries. Malnutrition, or inadequate consumption of iron-rich foods, is a common cause of iron deficiency in developed countries. Anemia, a condition characterized by a lack of healthy red blood cells to deliver oxygen to the tissues, is a significant consequence of iron deficiency. Shockingly, anemia contributes to 20% of all maternal deaths.
Recognizing the symptoms associated with iron deficiency is important for early intervention. These symptoms may include hair loss, shortness of breath (especially during physical activities like jogging or climbing stairs), thin and malformed nails (koilonychia), tongue inflammation (glossitis), palpitations, fatigue, and tiredness.
Factors hindering iron absorption Certain factors can hinder the absorption of iron in the body. Gastrointestinal disturbances like gastritis and celiac disease, consumption of caffeine, calcium-rich foods, and certain medications like antacids can interfere with iron absorption.
Benefits of iron Adequate intake of iron offers several benefits to the body, including higher energy levels, improved concentration, and cognitive function, healthy nails and hair, strengthen immunity, support for a healthy pregnancy, optimal growth and development in children, and prevention of anemia.
Iron Recommended Daily Allowance (RDA)
The recommended daily intake for iron listed by the National Institutes of Health is as follows:
- Infants 7–12 months — 11 mg
- Children 1–3 years — 7 mg
- Children 4–8 years — 10 mg
- Children 9–13 years — 8 mg
- Teens boys 14–18 years — 11 mg
- Teens girls 14–18 years — 15 mg
- Adult men 19–50 years — 8 mg
- Adult women 19–50 years — 18 mg
- Adults 51 years and older — 8 mg
- Pregnant women — 27 mg
- Breastfeeding women —1 9 mg
Tips to improve iron absorption
To increase iron absorption, consider the following tips:
· Avoid consuming calcium-rich foods like milk and cheese when consuming iron-rich foods, especially for children who consume excessive amounts of cow’s milk.
· Refrain from drinking caffeinated beverages one hour before and after meals, as they can reduce iron absorption by up to 39%.
· Reduce the intake of antacids, as low stomach acid may be the cause of acid reflux. Stimulate the release of stomach acid by consuming lemon juice or apple cider vinegar before meals.
· Be cautious with foods high in phytic acid, such as almonds, Brazil nuts, walnuts
Supplementing with Iron?
Are you already taking iron supplements or do you consider taking some? Here is what you should know. First of all, if you suffer from anemia, are pregnant, or have any other health condition you should always consult your doctor before taking any supplements. Second, you should know that supplements are there to just support your daily need for nutrients not cover them. Whenever possible, you should strive for following a nutrient-rich and balanced diet providing most or all of your nutrients.
Who may need iron supplementation? Usually, women of childbearing age have higher requirements for iron intake due to blood loss during menstruation. Pregnant women require an even higher intake of iron, usually at about 27 mg per day. People who are already anemic may also require additional supplementation.
Ideally, you should try to meet your daily iron needs primarily through food sources. However, iron supplementation may be sometimes required, especially for those with restricted dietary intake.
Correcting iron levels may take a relatively long time. A reasonable approach would be to go for a slightly higher intake than the recommended daily amount and avoid supplementation with five and 10-fold concentrations. The absorption rate of these types of supplements is still very low. And unabsorbed iron may cause some side effects like nausea, constipation, and inflammation reactions. When it comes to supplements, I personally prefer supporting my iron intake with a gentle curry leaf extract enriched with some vitamin C coming from dried acerola or rosehip.
In conclusion, iron is a vital mineral that plays numerous essential roles in the body, including oxygen transport, energy production, immune function, and hormone synthesis. It is obtained through both recyclings of the body’s iron resources and dietary sources. However, iron deficiency remains a prevalent global issue, particularly affecting children, pregnant women, and women of childbearing age. Recognizing the symptoms of iron deficiency and taking proactive steps to ensure adequate iron intake is crucial for maintaining optimal health.
Extra tip here: Adding some Lactoferrin to your diet will also help boost your iron levels and further support your immunity. If you want to learn more about the benefits of this precious protein, you may want to have a look at this article here: From Skin to Thyroid: Exploring the Diverse Health Benefits of Lactoferrin
By incorporating iron-rich foods into your diet and implementing strategies to enhance iron absorption, such as consuming vitamin C-rich foods and avoiding factors that hinder absorption, you can support your body’s iron levels. Remember to consult with a healthcare professional before considering iron supplementation, especially if you have specific health conditions or are pregnant.
Taking care of your iron levels is not only important for preventing anemia but also for promoting overall well-being, energy levels, and cognitive function. Prioritize a balanced and nutrient-rich diet to meet your daily iron needs, and consider incorporating other nutrients like copper, zinc, vitamins B2, B6, B12, and folate that support iron metabolism and red blood cell production.
By understanding the function, sources, deficiency symptoms, and benefits of iron, you can make informed choices to optimize your iron levels and promote your overall health. Remember, maintaining a healthy iron balance is key to leading an energetic and vibrant life.
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