We all know Popeye, the sailor who attributed his strength to spinach and the iron it contains. In reality, things aren't quite that simple. It's now known that spinach doesn't actually contain as much iron as once believed. However, there's no disputing that iron is one of the most crucial trace elements for the human body. This blog post explains why our bodies need iron, where to get enough of it, and how to tackle an iron deficiency.

Iron overview

Iron is an essential trace element, meaning it's vital for life but cannot be produced by the body. To ensure sufficient intake, we must regularly consume iron through our diet. About 60% of the iron in our body is found in hemoglobin, the red blood pigment. Approximately 25% is stored as ferritin in the spleen, liver, mucous membranes, and bone marrow. The remaining 15% is bound to enzymes and muscle protein.

Different types of iron

There are two types of iron found in food: heme iron and non-heme iron. Heme iron, found in animal products, has higher bioavailability, meaning it's more easily absorbed and utilized by the body. Non-heme iron, found in plant sources, has lower bioavailability and must be converted into a soluble form before entering the bloodstream.

Daily tasks of iron

Iron's three main roles are:

• Oxygen transport: Iron in hemoglobin binds oxygen absorbed by the lungs and transports it throughout the body via the bloodstream, where it's used by cells to produce energy. This process is crucial for overall energy supply.

• Blood and immune cell formation: Iron is vital for the production of blood and immune cells, as well as regulating various metabolic processes.

• Immune system maintenance: By helping build immune cells, iron strengthens the immune system and aids in fighting infections.

These functions impact the entire body, ensuring the brain operates at full capacity, which is crucial for memory, concentration, learning, and problem-solving. Children, in particular, need adequate iron for brain development. Iron also plays a role in the body's thermoregulation.

Who needs how much?

Iron needs vary based on life stage, age, gender, and lifestyle. On average, we lose about 1 mg of iron daily through stool, urine, and sweat; athletes may lose more due to increased sweating. The D-A-CH reference values recommend 15 mg per day for women and 10 mg per day for men. Pregnant women need about 30 mg daily due to increased blood volume, and nursing mothers require around 20 mg per day.

Children require sufficient iron to avoid developmental delays. Vegetarians, vegans, and endurance athletes should monitor their iron intake closely and consider supplements alongside a balanced diet to meet their needs.

Iron-rich foods

Iron is found in both animal and plant foods. Animal sources like pork and beef liver, red meat, and eggs are rich in iron. Plant sources include legumes, whole grains, chanterelles, and pumpkin seeds.

Iron absorption enhancers and inhibitors

Despite the higher bioavailability of heme iron, it's not practical to rely solely on meat for daily intake. Here are some tips to enhance the absorption of plant-based iron:

Combine with animal products: Eating plant-based foods with fish, meat, or poultry can improve overall iron absorption.
Vitamin C: Helps convert non-heme iron into a more absorbable form. A glass of orange juice or adding Vitamin C-rich foods like bell peppers or broccoli to meals can enhance absorption.
Certain substances can hinder iron absorption:

Polyphenols: Found in plants, they can bind iron and reduce its absorption.
Chlorogenic acid: Present in coffee, which should be consumed separately from iron-rich meals.
Medications and other substances: Antacids, calcium from dairy, soy protein, and oxalic acid in rhubarb can interfere with absorption.
The body adapts to its iron status: higher absorption when stores are low and vice versa.

Causes of iron deficiency

Certain life stages increase iron requirements, such as growth in children, pregnancy, and breastfeeding. Endurance athletes and menstruating women also have higher needs. Blood loss from surgeries or gastrointestinal bleeding, and poor dietary intake, especially in vegetarians and vegans, can lead to deficiencies. Malabsorption issues due to conditions like inflammatory bowel disease or chronic diarrhea also contribute.

Suspected deficiencies can be confirmed with a blood test, measuring serum iron, transferrin, and ferritin levels.

Signs of iron deficiency

Iron deficiency progresses through stages:

Depleted reserves: Early signs include fatigue, pallor, and lethargy without functional impairment.
Functional deficiency: Insufficient iron affects hemoglobin production, leading to symptoms like difficulty regulating body temperature, increased infections, lack of energy, skin and mucous membrane issues, brittle nails, and in children, growth delays.
Long-term deficiency can result in iron-deficiency anemia, characterized by significant cognitive and physical performance declines due to inadequate oxygen transport.

Dealing with iron deficiency

Addressing iron deficiency involves dietary adjustments to increase intake. If stores are depleted, iron supplements in powder or capsule form are helpful. Capsules avoid the metallic taste some people find unpleasant. For severe cases, iron infusions are available, though costly. Supplementation should be discussed with a healthcare provider to avoid over-supplementation.

Finding the right balance

Excessive iron isn't beneficial and can cause acute symptoms like nausea, vomiting, diarrhea, abdominal pain, or gastrointestinal bleeding. Chronic over-supplementation can increase the risk of heart disease and cause organ damage by depositing excess iron in the liver, heart, pancreas, thyroid, or joints.

Genetic conditions like hemochromatosis lead to excessive iron absorption and storage, causing organ damage if untreated.

In conclusion, iron is a vital nutrient for energy production and immune function, but it's essential to maintain balanced levels for optimal health. product recommendations :