Iron deficiency is estimated to affect over 1 million Australians every year, and is the most common type of nutrient deficiency worldwide. It’s a condition that if left untreated, can lead to anaemia and extreme tiredness or fatigue. In the long run, it can put a strain on your heart muscle which can be life-threatening.
In this blog post we go over the common symptoms, how to boost your iron intake and when it’s time to see a doctor.
What is iron & how does our body use it?
Iron deficiency anemia is a condition caused by low iron in the blood. The body uses iron to create hemoglobin, which is a protein found in red blood cells and that is used in the transportation of oxygen to the blood. This is an essential function in everyday life. If your body doesn’t have enough hemoglobin, your tissues and muscles won’t get enough oxygen to be able to work effectively. Iron also plays a vital role in your body’s immune system, and helps sustain enzymes which are involved in your energy production.
Unfortunately, iron is not easily absorbed by the body. In fact, we only take up about a quarter of the iron we consume. The average daily intake a person needs to absorb to stay healthy is around 1 mg for adult males and 1.5 mg for menstruating females, according to The Australian Recommended Dietary Intake (RDI). Iron is lost from the body every day through sweat, shedding intestinal cells, and blood loss.
What causes iron deficiency?
The most common reason someone suffers from iron deficiency is simply because of a low-iron diet. If your diet is lacking in iron-heavy foods (which we will discuss in the last section), your body may not receive adequate iron. The human body needs a consistent, steady supply of iron each day to function as it is unable to produce iron on its own.
There are three other possible causes of a lack of iron; difficulty to absorb iron, internal bleeding and pregnancy. Your body might struggle to absorb the iron in your diet if you have issues with your intestines. For instance, celiac disease or stomach surgery may hamper or limit the body’s function to absorb iron.
Medical conditions, such as stomach ulcers, colon or intestine polyps and colon cancer, can indirectly cause iron deficiency. Deficiency also occurs at a higher rate in pregnant women because their iron stores need to serve as a source of hemoglobin for the growing fetus, in addition to their own body.
What are the symptoms of iron deficiency?
It is not uncommon for people in this day and age to feel chronically fatigue. Having busy lifestyles; working multiple jobs, raising children and keeping active are making us tired. But, it’s important to know when the tiredness is caused by low iron levels rather than everyday living.
Commonly, people who are suffering from iron deficiency show signs of the following symptoms:
- Extreme fatigue and body weakness
- Restless legs
- Paler skin than usual
- Chest pain, fast heartbeat or shortness of breath
- Headache, dizziness or light-headedness
- Cold hands and feet
- Inflammation or soreness of your tongue
- Brittle nails
- Unusual cravings for non-nutritive substances, such as ice, dirt or starch
- Poor appetite, especially in infants and children with iron deficiency anemia
It can be easy to mistake iron deficiency for normal stress symptoms initially. But as the body becomes more deficient in iron the signs and symptoms will intensify. People who are at the most risk of developing iron deficiency include children, teenagers (especially girls), females of menstruating age, pregnant women and breastfeeding women.
How to boost your iron intake
You can remedy or reduce your risk of iron deficiency by consuming more iron-rich foods. There are two main dietary forms of iron called heme and non-heme. Non-heme iron is found in plants only, whereas animal food sources, such as beef, pork, lamb, eggs, seafood, and other game and poultry contain both forms. It is generally recommended to get your dose of iron from both groups.
Even if you are not deficient in iron, it is always wise to eat a varied diet and foods rich in iron, including
- Red meat, pork and poultry
- Seafood
- Legumes (mixed beans, baked beans, lentils, chickpeas)
- Dark green leafy vegetables, such as spinach and broccoli
- Dried fruit, such as figs, raisins and apricots
- Iron-fortified cereals, breads and pastas
- Nuts and seeds
- Eggs
- Tofu
- Peas
It is easier for the body to absorb iron from meat sources than plants. If you are consuming a meat-free diet you may need to increase your intake of iron-rich, plant-based foods to absorb the same amount of iron as someone who eats meat does. You may also discuss taking supplements with your doctor.
You can also help your body in the absorption of iron by consuming food or drinks rich in vitamin C at the same time as you’re consuming high-iron foods.
Foods that may interfere with Iron Absorption
On the other side of the coin, studies have shown certain foods can affect iron absorption. If you’re about to enjoy an iron-rich meal, its important that you avoiding consuming foods and drinks containing tannins (such as tea or coffee). Studies have shown that tannins can affect iron absorption particularly with non-heme iron and for those who are already low in iron.
Calcium is another mineral that can hinder iron absorption by the body. Calcium is an important mineral and essential for bone health, but where possible try and avoid calcium-rich foods or beveridges during meals that will provide you with your primary intake of iron.
Have questions?
If you are showing signs or symptoms of iron deficiency, make an appointment to see a doctor. A blood test will show if you have iron deficiency and your doctor will likely recommend increasing your intake of iron via your diet or supplements.
If you need any further information regarding iron deficiency or iron supplements, our Pharmacists and staff are happy to talk. Visit us in store at our Southport location or call us on 07 5555 7877.
