A multi-tasking super-mineral
Iron is an essential dietary mineral whose major role in the body is as a component of haemoglobin - the oxygen-carrying molecule found in every red blood cell. However, iron also plays a role in many other metabolic processes, including growth and development, cellular respiration and DNA repair and synthesis.
Changing needs
At times of rapid growth - childhood, adolescence and pregnancy, the demand for iron is higher, and the risk of depletion rises. Girls and women who are menstruating are also at high risk of iron deficiency, especially if they experience heavy periods due to the regular loss of iron through the blood.
Even when dietary iron intake is plentiful, deficiency may still occur due to poor iron absorption in the gut. Internal bleeding, chronic illness or bacterial infection, regularly donating blood or following a strict vegetarian or vegan diet also render people susceptible to iron depletion.
Signs and symptoms of iron deficiency
Iron deficiency is one of the most common nutrient deficiencies worldwide. Over 1.2 billion people globally suffer from iron deficiency anaemia, and up to twice this many are iron deficient without symptoms of anaemia.
Common symptoms of iron deficiency anaemia include:
Extreme fatigue
Weakness
Pale skin
Chest pain, fast heartbeat or shortness of breath
Headache, dizziness or lightheadedness
Cold hands and feet
Inflammation or soreness of the tongue
Brittle nails
Poor appetite, especially in infants and children with iron deficiency anaemia
Low iron levels without anaemia can manifest in more unusual symptoms, such as ‘pica’- the urge to consume non-food substances, such as paper, soil or clay. Studies have also found that low iron can directly contribute to poor cognitive performance due to reduced oxygen supply to the brain, impaired development of neurons, and impaired neurotransmitter synthesis. In children, this may result in hyperactivity or reduced attention span. Difficulty swallowing or frequent infections may also be indicative of depleted iron levels.
If your child or teen is displaying any of the above symptoms, consider visiting your GP, who may recommend a blood test to determine whether iron deficiency may be a factor.
Optimising dietary intake of iron
You can help your child or teen to maintain optimal iron levels by incorporating iron-rich foods into their diet. The most readily absorbable form of iron for the body is haem iron, found in animal protein. Red meats and organ meats are particularly rich sources of haem iron. Offer one or two portions a week of these foods. You can incorporate organ meats into bolognese sauce or shepherd’s pie to disguise the taste if needed!
Non-haem iron is found in vegetables (especially green leafy vegetables such as spinach and kale), grains, pulses, nuts and seeds. But non-haem iron is not easily absorbed if consumed alone. Including Vitamin C-rich foods, such as bell peppers, tomatoes, citrus fruit, and cruciferous vegetables like broccoli, cauliflower and cabbage in meals enhances the absorption of non-haem iron from food by up to 300%.
Tea, coffee and dairy products all inhibit the absorption of iron, so try to avoid consuming these at the same time as iron-rich foods.
Iron absorption is dependent on a sufficiently acidic environment in the stomach. Where stomach acid production is insufficient, or when an individual is on long-term medication that suppresses stomach acid production, iron absorption can be significantly reduced.
Gut health is key
A healthy gut is essential for optimising iron absorption and regulating iron levels. Chronic bleeding or inflammation in the gastrointestinal tract, for example, in inflammatory bowel diseases like Crohn’s, ulcerative colitis and coeliac, can lead to reduced iron absorption and increased iron loss. The gastrointestinal tract may also become chronically inflamed through poor diet, a parasitic infection or food allergies and intolerances.
Identifying the cause of iron deficiency
Simply giving an iron supplement is not always the right strategy to correct an iron deficiency. Alongside assessing a patient’s clinical presentation, medical and functional tests can shed light on the root cause of the iron deficiency. A reputable functional medicine practitioner or nutritional therapist can help guide you on which tests are most appropriate to help establish the cause(s) of your iron deficiency and the most appropriate interventions to redress it.
If you want to learn more, read my full blog post, or book a call with one of our practitioners.
Please note we do not diagnose or treat illnesses at Brainstorm Health, but we can help you advocate to get the right medical diagnosis from qualified doctors if necessary.
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