The power of iron

Iron is not just a mineral found in our diets; it is an essential element for our health. From facilitating the transport of oxygen to supporting metabolism & bolstering the immune system, iron plays a fundamental role in maintaining overall wellbeing. Let’s delve into the multifaceted role of iron in the human body, why deficiency can occur & how diet & supplementation can help maintain optimal body levels.

Why is Iron Important in the Human Body?

Iron serves several critical functions in the body:

• Oxygen Transport: Haemoglobin, rich in iron, carries oxygen from your lungs to tissues throughout the body.

• Energy Production: Supports adenosine triphosphate (ATP) production, your body’s primary energy source.

• Immune Support: Supports the proliferation of immune cells.

• Cognitive Function: Required to produce neurotransmitters that regulate mood, memory & concentration, such as serotonin & dopamine.

• Regulation of Body Temperature: Contributes to thyroid hormone synthesis, influencing metabolic rate & heat production.

Types of Iron

Iron comes in two main forms: heme & non-heme. Heme iron, sourced from animal foods is easily absorbed by your body (15-35% bioavailable). Non-heme iron, found in plant-based & fortified foods, contributes significantly to your iron intake but is less readily absorbed (2-20% bioavailable).

Iron Deficiency

Several factors contribute to iron deficiency, including inadequate dietary intake, increased needs during growth stages or pregnancy, poor absorption due to medical conditions or surgeries & chronic blood loss from conditions such as ulcers or heavy menstrual periods.

Recognising the symptoms of iron deficiency can help in early detection & intervention:

• Fatigue & weakness

• Pale skin/pallor

• Headaches, dizziness or light-headedness

• Cold hands & feet

• Brittle nails

Blood tests are the best way to determine if your iron is low.

Interpreting Your Blood Tests

Most iron in the human body is located within red blood cells (haemoglobin). Serum iron is the amount of iron that circulates in the blood. Excess iron is stored as ferritin within the liver, spleen, bone marrow & muscle tissue. When iron is transported throughout the body, it binds to a protein called transferrin.

Iron-Rich Foods to Fuel Your Health

Ensuring a diet rich in iron can help prevent deficiency. Here are some excellent dietary sources of iron:

• Heme: Liver, beef, lamb, chicken, turkey, oysters, sardines & kidney.

• Non-heme: Lentils, white beans, chickpeas, dark leafy greens, nuts, tofu & beetroot.

• Vitamin C & vitamin C rich foods, will also help with the absorption of non-heme iron.

Supplement Guide

When dietary intake alone is inadequate to maintain optimal iron levels, supplementation will likely be required. Suggested supplement options are:

Forms of iron

Some forms of iron, especially when taken in high doses, can cause gastrointestinal upsets, such as nausea & constipation. To reduce the risk of these negative effects, choose a quality form that is gentler on the digestive system, such as iron aminoacid chelate or iron bisglycinate.

When is the best time to take an iron supplement?

Supplement timing matters. The regulation of iron levels is influenced by a key hormone called hepcidin. This hormone level fluctuates throughout the day & aims at preventing too much iron from being absorbed in the body. The point at which hepcidin is the lowest is in the morning, meaning this is the best time to take your iron supplement. If you love a morning coffee, don’t have it with your iron supplement as it can reduce absorption.

Other foods or supplements that can reduce absorption are tea, milk, calcium & zinc. Ideally separate these from your iron supplement by 2 hours.

Understanding the critical role of iron & recognising the signs of deficiency are pivotal steps toward maintaining your health and vitality. By appropriately incorporating iron, either with food or supplementation, you can help your body have an optimal level of this mineral.

Please note, iron supplementation is not suitable for use in some medical conditions or with some medications. Always consult with your registered health practitioner or visit our naturopaths in store to determine if a product is right for you.

By Jessica Masterson BHSc Qualified Naturopath @terra.rhythmics.naturopathy