Iron
What does it do for the body?
- Oxygen transport: iron is essential in creating hemoglobin. Hemoglobin is a protein in red blood cells that help transport oxygen throughout the body
- Immune system support: iron helps the body regulate and spread immune cells
- Brain function: iron is necessary for proper cognitive function and brain development.
Foods high in iron
- Red meat
- Eggs
- Shrimp
- Tuna
- Spinach
- Sweet potatoes
- Broccoli
- Collard greens
- Kale
- Prunes
- Dried apricots
- Watermelon
- Whole wheat bread
- Bran cereals
- Tofu
- Beans
- Lentils
- Maple syrup
RDA:
Adult men (19+ years): 8 mg per day
Adult women (19-50 years): 18 mg per day (due to menstrual blood loss)
Pregnant women: 27 mg per day
Postmenopausal women: 8 mg per day
Vegetarians/vegans: Might need up to 1.8 times more iron because plant-based iron is less absorbable.
Tips when taking iron supplements:
-Vitamin C helps the absorption of iron
-calcium may interfere with the absorption of iron
-starting with the lowest elemental iron and working your way up to more if needed
Different types of iron supplements:
- Ferrous sulfate (high strength)
- 20% iron
- Pros: inexpensive and widely available
- Cons: can cause gastrointestinal issues including nausea and constipation
- Ferrous fumarate (high strength)
- 33% iron
- Pros: more concentrated; fewer pills needed
- Can still cause gastrointestinal issues in some people
- Ferrous gluconate (medium strength)
- 12% iron
- Pros: gentler on the stomach
- Cons: requires more pills to hit recommended dosage
- Sytron syrup (low strength)
- Heme iron polypeptides
- Good option for people with absorption issues
- Iron amino acid chelates
- Easier on the digestive system
- Generally better absorbed than other forms
- Cons: can be expensive
Who is most susceptible to iron deficiency:
-pregnant women
-women with heavy periods
-frequent blood donors
-cancer patients
-vegans/vegetarians
Anemia:
- a condition where the blood does not have enough hemoglobin to carry oxygen through the body
- can be long or short term, can be mild or severe
- Symptoms:
- Weakness
- Tiredness
- shortness of breath
- Chest pain
- Dizzy or lightheadedness
- Cold hands and feet
- Irregular heartbeat
- Treatment: iron supplements, blood transfusions, dietary changes
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