Have you been feeling drained lately? Can you climb a flight of stairs without panting even though you are physically strong? If so, it could be due to an iron deficiency, especially if you are a woman.
Although many people don't think of iron as a nutrient, you may be surprised to learn that iron deficiency is the most common nutritional disorder in the United States, accounting for nearly 10% of women, according to the Centers for Disease Control.
Let's take a look at why iron is so important to our body, what can happen if we don't get enough of it in our diet, and when to start taking iron supplements.
Why do we need iron?
Iron is an essential mineral. The main reason we need it is because it helps carry oxygen throughout the body. Iron is an important component of hemoglobin, the substance in red blood cells that carries oxygen from the lungs to all cells in the body. Hemoglobin makes up about two-thirds of the body's iron. If you don't have enough iron, your body can't make enough healthy red blood cells to carry oxygen. A lack of red blood cells is called iron deficiency anemia.
Without healthy red blood cells, your body cannot get enough oxygen. If you are not getting enough oxygen in your body, you will be tired. This depletion can affect everything from your brain function to your immune system's ability to fight infections. Severe iron deficiency during pregnancy can increase the risk of a baby being born prematurely or smaller than normal.
Iron also has other important functions. Iron is also essential for healthy cells, skin, hair and nails.
What causes iron deficiency?
Iron deficiency can be caused by many factors, but the most common is pregnancy. Iron deficiency affects women more often than men, especially pregnant women (one in six). Pregnancy requires more iron to support fetal development, so pregnant women are often advised to take iron supplements and/or eat iron-rich foods (such as meat, grains, legumes, and green leafy vegetables).
Other possible causes of iron deficiency are blood loss, which can also be attributed to heavy menstruation. Up to 5 percent of women of childbearing age develop iron deficiency anemia due to heavy periods due to iron deficiency.
People whose diet is very low in iron can also develop iron deficiency. Vegetarians can get higher risk here because animal protein is a large source of iron in most people's diets, but there are many non-animal sources of iron (such as the previously mentioned grains, legumes, and leafy green vegetables). Babies and children are also at high risk, especially low birth weight babies and children who are experiencing a growth spurt.
How much iron do we need?
How much iron we need per day depends on a person's age, gender and general health.
Babies and young children need more iron than adults in general because their bodies are growing so quickly. In childhood, boys and girls need the same amount of iron, 10 milligrams per day between ages 4 and 8 and 8 milligrams per day between ages 9 and 13.
From adolescence, a woman's daily need for iron increases, so the risk of iron deficiency also increases. Women need more iron because they lose blood each month during menstruation. That's why women between the ages of 19 and 50 need to get 18 mg of iron each day, while men of the same age can get by with just 8 mg of iron.
After menopause, women's iron needs decrease as the menstrual cycle ends. When a woman begins menopause, just like men, only 8 mg of iron per day is sufficient.
You may need more iron from food sources or from iron supplements during pregnancy or breastfeeding. The need is also higher if you have kidney failure (especially if you are on dialysis, which can remove iron from the body). Those with an ulcer, which can cause blood loss, are at higher risk of iron deficiency and therefore need more iron. The same is true for those with gastrointestinal disorders that prevent the human body from absorbing iron normally (such as celiac disease, Crohn's disease, or ulcerative colitis). High intake of antacids can prevent the body from absorbing iron, increasing the need for iron. If you have had weight loss (bariatric) surgery, you will also need to review your diet and include additional sources of iron. Athletes are at a higher risk of iron deficiency because intense exercise can destroy red blood cells and may require iron supplementation.
If people choose vegetarianism or veganism, they may also need to take iron supplements because the body does not absorb iron from plants as well as it does from meat.
How do you know if you have an iron deficiency?
People often don't know they have anemia until they experience signs or symptoms, such as looking pale or "lazy", feeling tired or having trouble exercising.
If there is a lack of iron, a person may experience shortness of breath, rapid heartbeat, constant cold hands and feet, deformed (spoon-shaped) and brittle nails or hair loss, ulcers may open in the corners of the mouth, and the tongue may become painful. Severe iron deficiency can make swallowing difficult.
If you feel constantly tired, consult a doctor. It is quite easy to detect and diagnose the different stages of iron deficiency with a simple blood test. Pregnant women and people with gastrointestinal disorders such as Crohn's disease, ulcerative colitis or celiac disease should have their iron levels checked regularly.
How to prevent iron deficiency?
If we are talking about how to prevent iron deficiency in babies younger than 12 months, it should be taken care of during pregnancy. An iron-rich diet should already be followed during pregnancy. Red meat is the best source of iron.
Anemia tests should be done during pregnancy. If the doctor prescribes iron preparations, you should drive them only according to the instructions.
Breastfeeding the baby also affects this. If this cannot be done for various reasons, it is recommended to choose iron-enriched infant formulas.
The introduction of solid food should not be delayed. Around 6 months of age, the baby should start giving pureed food.
To prevent iron deficiency in young and preschool children, lean red meat should be included in their diet 3-4 times a week. Offer meat alternatives such as dried beans, lentils, chickpeas, canned beans, poultry, fish, eggs and small amounts of nuts and nut pastes. These are important sources of iron in a child's daily diet.
Include vitamin C-rich foods such as oranges, lemons, tangerines, berries, kiwis, tomatoes, cabbage, bell peppers and broccoli in your child's diet.
You should also be aware that chronic diarrhea can deplete a child's iron stores, and intestinal parasites such as worms can cause iron deficiency.
To prevent iron deficiency in teenagers, you should talk to your child about the importance of iron and the dangers of iron deficiency. They need to be informed enough to make responsible food choices. Eating foods rich in iron, such as iron-fortified breakfast cereals and bread, and choosing meat, poultry or fish for dinner should be encouraged.
Suggest choosing good sources of non-heme iron such as dried beans, lentils, peas, broccoli, spinach, beans, fortified cereals, breads and whole grains if your child wants to avoid red meat or become a vegetarian. Eating foods rich in vitamin C, such as fruits or vegetables, with meals should also be encouraged.
It is recommended to drink only small amounts of tea and coffee, as they can interfere with the absorption of iron.
Should I take iron supplements?
If your iron levels are low, eating foods rich in iron, such as whole grains, red meat, dried fruit and beans, may not be enough to get what you need. Your doctor may recommend iron supplements.
Prenatal vitamins usually contain iron, but not all prenatal vitamins contain the recommended amount. Consult your doctor before taking any supplement. While you are taking iron supplements, your doctor should test your blood to see if your iron levels are improving.
Can iron supplements cause side effects?
Iron supplements can cause side effects, most commonly stomach upset, such as nausea, vomiting, diarrhea, dark stools, or constipation. Pregnant women are especially susceptible to constipation. Adding extra fiber to your diet can help reduce this symptom. Stool softeners can also help you feel better.
Starting with a low dose of iron and gradually increasing the dose to the recommended daily dose can reduce side effects. If iron supplements irritate your stomach, your doctor may adjust the dose or form of iron you take. You can also try taking supplements with food.
Can you take too much iron?
Unlike some supplements, when the topic is iron, more is definitely not better. Adults should not take more than 45 mg of iron per day, unless they are receiving iron therapy under close medical supervision.
Iron overdose can be especially toxic in children. Symptoms of iron poisoning include severe vomiting, diarrhea, abdominal pain, dehydration, and bloody stools in children. It is difficult for adults to overdose on iron from food and supplements alone, because the adult body has systems that regulate the amount of iron absorbed. However, it is difficult for people with hereditary hemochromatosis to regulate iron absorption. Although most people absorb only about 10% of the iron they consume, people with hemochromatosis absorb up to 30%. This can cause iron levels in their bodies to build up to dangerous levels. Excess iron can be deposited in organs such as the liver, heart and pancreas, leading to diseases such as cirrhosis, heart failure and diabetes. For this reason, people with hemochromatosis should not take iron supplements.
Iron deficiency cannot be self-diagnosed. Since iron supplements are available over-the-counter, it may be tempting to self-diagnose, but this is not recommended because fatigue, pallor, dizziness, and shortness of breath are symptoms of many other medical conditions besides iron deficiency. Some of these other conditions are serious. Misdiagnosis and self-medication can be dangerous and can waste valuable time in finding the true cause of iron deficiency and the necessary treatment. Proper treatment in the early stages of the disease gives a better chance of recovery. So always see your GP if you think you might be iron deficient.
https://www.webmd.com/vitamins-and-supplements/features/iron-supplements
