What Does Iron Do?
Iron is essential for producing hemoglobin, a protein in red blood cells that carries oxygen from your lungs to the rest of your body. This oxygen transport keeps your cells energized and functioning efficiently. Without enough iron, your body can't make sufficient hemoglobin, potentially leading to iron deficiency anemia (IDA). Symptoms include fatigue, headaches, dizziness, poor concentration, and general weakness.
That said, not all fatigue stems from low iron, and taking supplements unnecessarily can cause side effects like digestive issues and nutrient absorption problems. Proper diagnosis is essential.
Are You at Risk of Low Iron?
While most people meet their iron needs through diet, some individuals may fall short. Here’s who might be at higher risk:
- Pregnant Individuals: Pregnancy increases the demand for iron to support the baby’s development.
- Heavy Periods: Regular blood loss can deplete iron stores.
- Chronic Blood Loss: Conditions like ulcers or frequent blood donation may lower iron levels.
- Health Conditions Affecting Absorption: Disorders such as celiac disease can impair iron uptake.
- Low-Iron Diet: Vegans, vegetarians, or those with limited dietary iron intake are more susceptible.
- Certain Medications: Some drugs interfere with iron absorption.
Diagnosing Iron Deficiency
Symptoms like fatigue and weakness can signal low iron, but a blood test is the only way to confirm. Speak to your doctor for a precise evaluation and tailored recommendations.
Maximizing Iron Absorption
If you need an iron supplement, here’s how to optimize its benefits:
- Avoid Calcium Simultaneously: Calcium interferes with iron absorption. Take your supplement separately from dairy or calcium-rich foods.
- Skip Coffee and Tea During Intake: Polyphenols can hinder iron uptake in these drinks.
- Pair with Vitamin C: Vitamin C enhances iron absorption. Supplementing with orange juice or a vitamin C-rich meal can boost effectiveness.
- Try a Combined Supplement: VERSUS Super Iron contains both Vitamin C and Iron for maximum absorption and convenience
Sources of Dietary Iron
Incorporate these iron-rich foods into your diet:
- Heme Iron (animal sources): Red meat, liver, poultry, seafood.
- Non-Heme Iron (plant sources): Lentils, tofu, spinach, whole grains, beans, raisins, and fortified cereals.
