Low iron and why you are so darn tired all the time …

“Iron – one of the essential trace elements of life on earth. Formed deep within stars then scattered across space by collapsed supernovas which spew their contents right across the universe. Iron is secreted in our soils, hiding in our glaciers, floating in our oceans and carried in our blood” Ann Jones

I was amazed by this incredibly poetic description of how iron comes to us. So many of us have experienced times of low iron. So how does it happen and what can we do about it ?

Blended green smoothie with ingredients on wooden table

 

There are lots of reasons why you may be low in iron :

* Dietary insufficiency
* Blood loss from disease, trauma, menstruation
* Times of increased need e.g. recovery from injury, pregnancy, post birth, exercise
* Drug mugging – some medication make it hard for you to absorb iron. These include antibiotics, acid blocking medications, osteoporosis treatments, thyroid supplements.
* Lack of necessary digestive enzymes and cofactors needed for absorption
* Too much calcium or phosphorus

Iron is needed for many functions but the main one is for regenerating and rebuilding red blood cells. RBC’s use haemoglobin to carry oxygen around the body. Insufficient iron leads to low RBC count and means that the heart and lungs have to work much harder to ensure that oxygen is getting where it’s needed. Apart from blood production and oxygen transport iron is also needed for healthy levels of enzymes which control many cell functions and for healthy immune responses.

Signs of low iron :

* brittle or flaking nails
* cold hands and feet
* tongue soreness
* food cravings
* fatigue/lethargy/poor recovery/low motivation
* headaches
* shortness of breath
* lightheadedness
* palpitations/erratic heart rate
* poor immune function
* poor concentration
* depression, anxiety and panic
* muscle weakness and pale skin

Sources of iron include meat, dark leafy vegetables, dried fruit, nuts, blackstrap molasses, pumpkin and seeds, eggs.

Things needed to absorb iron efficiently – vitamin C, B12, folic acid, digestive enzymes and adequate stomach acid. Coffee, tea and wine can decrease your ability to absorb iron as can some medications (see above).

Blood tests :
An iron study of your blood is a snapshot of your current situation.
It is important to have good levels of serum iron and ferritin. The reference ranges on your blood test results are not always a good indicator of an adequate iron status. Read more here about pathology testing.

Depending on your level of deficiency, addressing low iron can take several months to correct and depends greatly on the quality and appropriateness of your supplement. There area number of herbal medicines which can increase red blood cell count and iron absorption making your supplementation much more effective. Anyone who has experienced constipation, nausea or other side effects of ‘off the supermarket shelf’ iron supplements can tell you how unpleasant it can be.

It’s worth speaking to someone who can identify the causes of your deficiency and the most effective, safe and side effect free iron sources for you.

 

 

 

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Anaemia – getting enough iron ???

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One of the most common things I see in my practice is iron deficiency. Iron is critical due to it’s role in the transport of oxygen from the lungs to body tissues and the return of carbon dioxide from tissues to lungs. It also plays a big role in energy production and metabolism. ¬†This amazing mineral also has significant roles in neurotransmitter synthesis, meaning it helps to regulate our moods through brain chemicals serotonin, dopamine and noradrenaline.¬†Anaemia or iron deficiency is most commonly caused by a lack of ingredients necessary for good red blood cell production.

Iron is found in both animal and plant foods and it is a common misconception that those who adopt a plant based diet are destined to a life of anemia. The richest source of iron is actually kelp followed closely by some red meats, beans, lentils and peas. Iron is also found in many nuts, green leafy vegetables, molasses, egg yolk and whole grains.

Iron is absorbed into the body via the intestinal wall and the amount we absorb is dictated by the food source and, most importantly, by the other foods we consume at the same time. It is essential to have adequate vitamin C which can increase the amount of iron you absorb by up to 30%. Other vitamins and minerals which are helpful to iron absorption include vitamin A and B vitamins ( particularly B12 and folate) , calcium, manganese and copper.

A good way to ensure that you are getting the most from your diet is to include a good quality multivitamin and mineral supplement daily.

Some things which inhibit the availability of iron and reduce stores are alcohol consumption, antacid medications, phosphates in meat products and soft drinks as well as some conditions such as Coeliac Disease, IBS and rhematoid arthritis.

Women are particularly vulnerable to iron deficiency or anaemia through menstrual blood loss and during pregnancy when the babies’ needs often place a heavy strain on the mothers iron stores. Children, especially those going through growths spurts are likely to be iron deficient. Children with behavioural issues or learning disorders are also commonly found to be low in iron.

Signs of iron deficiency include : fatigue, headache, low mood, constipation, pallor, ridges in nails which run lengthwise, brittle nails, shortness of breath, brain fog, immune depression and menstrual problems.