Holistic Health: Mindset, Body & Energy

Globally (according to WHO), iron deficiency is still one of the most widespread nutrient deficiencies, affecting an estimated two billion people.

Closer to home, iron deficiency affects 34% of women in their childbearing years and 5% of healthy males. If you take into account functional iron deficiency as well (ie adequate stores but inadequate availability of it’s use) the number jumps to approx 55% of the population.

We tend to think low iron = low energy and fatigue and yes that is a common symptom, but there is also a profound impact of iron deficiency on infection resistance, cardiovascular and cognitive function.

Other low iron symptoms:
-Tiredness

-Pale complexion

-Heart palpitations

-shortness of breath

-Other less common symptoms: altered sense of taste, headache, difficulty swallowing, spoon shaped nails, hair loss, very smooth tongue, a desire to eat ice, clay etc,

Causes of low iron:

-Vegetarian or vegan diets – both increasingly common

-Low gastric acid secretion (esp true when chronically stressed, as we get older, inhaling your food – aka not chewing properly, blood type A’s) – I believe this is a big one this cause!

-Monthly menstrual periods for women, esp when heavy

-PPI Medications – these include very popular medications such as proton pump inhibitors that stop acid production in the stomach eg. Nexium or Somac) – iron, magnesium and B12 are common nutrient deficiencies esp when on longer term.

-Longer term NSAID medication use – eg. nurofen, aspirin, voltaren, celebrex.

-Inflammatory bowel disease eg. Crohn’s disease and Ulcerative Colitis

-Bleeding stomach ulcers

-Pregnancy

-Celiac disease

-Obesity

There is increased needs for iron for children, teenagers, pregnancy and elite athletes (esp females).

However, I don’t recommend just going on an iron supplement unless you know you are deficient or have that predisposition.

Too much iron or iron overload is also a condition and hence blood tests from your GP/Dr, are a great way to measure iron in the blood, iron stored in the body and how well your body is transporting it in the blood.

Also see if they can check B12 and folate too, as a iron deficiency can mask B vitamin deficiencies. If you have been on high dose iron for a long time, then maybe it is also worth seeing if they can check zinc levels too.

Note, the body needs iron to convert the T4 thyroid hormone into the active T3 thyroid hormone and low iron levels can affect thyroid function and in turn, low thyroid function can lead to poor iron absorption.

Replenishing iron stores, also requires co-factors for absorption, utilisation and red blood cell production (RBC). These include vitamin C, B vitamins and even carotenoids from rosehips.

Interestingly, research shows when given at an appropriate dose and ratio, the combination of zinc and iron improves iron status and haemoglobin levels better than iron alone. Historically it was shown and thought that iron and zinc compete for absorption esp when one is given at significantly higher doses than the other.

Common iron supplements include the brand Ferro-grad C which has the form of iron ferrous sulphate, it gives a large dose of elemental iron – 105mg, however this form is known to cause constipation in approx 70% of users on this inorganic iron form. Although I will say I have seen it increase iron levels quite quickly.

From food sources, heme iron derived from meat, seafood, poultry, is the most easily absorbable form with an absorption rate of 15-35%. Non-heme iron from plants is less well absorbed with a 2-20% absorption rate.

In saying that, iron sources for those following more plant based eating plans include:
-Lentils, chickpeas, beans, soybeans, tempeh

-Nuts – cashews, pine nuts, macadamia

-Seeds – chia, linseed, hemp, pumpkin, quinoa, sesame, sunflower

-Grains – amaranth, spelt, oats

-Vegetables – cooked kale, cooked spinach, asparagus, green beans, beetroot, swiss chard, cooked broccoli, brussel sprouts, potatoes with the skin on, mushrooms cooked, red capsicum, leeks

-Fruit – dried apricot, fig, raisins, avocado, dates, olives, prunes,

-With tomato, when raw it doesn’t pack the same iron levels as when concentrated eg. Tomato paste

-Dried thyme in cooking and parsley (thyme is also a nice antimicrobial and has an affinity with the lungs)

I know this is a very long post but another factor I want to add, if you are wanting to further enhance iron absorption:

1) Consume iron rich foods (see above) with vitamin C rich foods – broccoli, red capsicum, strawberries, citrus, kiwi fruit, tomatoes,

2) Avoid coffee and tea with meals as they can significantly reduce iron absorption. One study found drinking coffee with a hamburger meal (not endorsing it – it literally was a study) reduced iron absorption by 39% and drinking tea with the same meal reduced iron absorption by 64%!!!

3) Work on gastric acid secretion – gentian, betaine HCL, chewing properly. Not if there are ulcers or if on medication such as PPI’s like Somac etc, this is not recommended.

Always speak to your healthcare practitioner who is familiar with you, your history and any medical conditions you may have. Test don’t guess!!