Madeleine Hull
Iron is an essential mineral for transporting oxygen in the blood. Women are particularly susceptible to iron deficiencies due to menstruation and pregnancy. During menstruation, women lose blood, which contains iron, and are therefore at risk of iron deficiency anemia. Similarly, pregnant women are at risk of iron deficiency, which can be prevented with iron supplements as part of their prenatal care. Women who are pregnant or have gastrointestinal disorders should have their iron levels tested regularly. A doctor may recommend iron supplements if iron-rich foods alone are insufficient.
| Characteristics | Values |
|---|---|
| Iron is important for | Transporting oxygen in the blood |
| Iron deficiency can lead to | Iron deficiency anaemia |
| Iron-rich foods include | Meat, eggs, leafy green vegetables, iron-fortified foods, red meat, dried fruit, beans, and meat alternatives like dried beans, lentils, chickpeas, canned beans, poultry, fish, eggs, and nuts |
| Risk of iron deficiency is higher in | Pregnant women, women with heavy periods, infants and children, people with gastrointestinal disorders, people with conditions that predispose them to bleeding, people with poor diets, and those following a vegan or vegetarian diet |
| Iron deficiency can cause | Fatigue, lowered immunity, and increased susceptibility to infections |
| Iron supplements | May be recommended by a doctor, but can cause side effects like nausea, vomiting, diarrhoea, dark stools, or constipation; should not be self-administered |
| Preventing iron deficiency | Include vitamin C in the diet to enhance iron absorption; seek advice from a dietitian if following a vegan or vegetarian diet |
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What You'll Learn
Iron deficiency and anaemia
Iron is an essential mineral that the body needs to produce red blood cells. Red blood cells carry oxygen around the body, giving blood its red colour. Iron from food is absorbed into the body by the cells that line the gastrointestinal tract. However, the body only absorbs a small fraction of the iron ingested. The iron is then released into the bloodstream, where a protein called transferrin attaches to it and delivers the iron to the liver. Iron is stored in the liver as ferritin and released as needed to make new red blood cells in the bone marrow.
Iron deficiency anaemia occurs when the body does not have enough iron to produce haemoglobin. This can be due to insufficient iron intake or excessive iron loss. A lack of iron in the diet can lead to iron deficiency over time. Iron-rich foods include meat, eggs, leafy green vegetables, and iron-fortified foods. Infants and children are also at risk of iron deficiency if they do not get enough iron from breast milk, formula, or a healthy, varied diet. Certain intestinal disorders, such as celiac disease, can also affect the body's ability to absorb iron.
Iron deficiency anaemia can cause symptoms such as fatigue and shortness of breath due to decreased oxygen delivery to the body. It is usually treated with iron supplementation, which can take three to six months to restore iron levels. In some cases, additional tests or treatments may be necessary, especially if there is suspected internal bleeding. It is important to see a doctor if you develop signs and symptoms of iron deficiency anaemia and not to self-diagnose or treat.
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Dietary sources of iron
Iron is an essential mineral that helps carry oxygen throughout the body and is important for growth and development. A healthy diet with iron-rich foods is the best way to ensure you are getting enough iron.
Foods containing iron fall into two categories: heme and non-heme iron. Heme iron is found in meat, fish, and poultry, and is more readily absorbed by the body. Eating meat is the most effective way to boost your iron levels, with up to 30% of heme iron being absorbed by the body. Non-heme iron is found in plant-based foods, including fruits, vegetables, beans, peas, lentils, and nuts. The body does not absorb non-heme iron as well, with only 2-10% being absorbed. However, eating non-heme iron foods with foods high in vitamin C, like tomatoes, citrus fruits, and peppers, can improve the absorption of non-heme iron.
Good sources of heme iron include:
- Salmon
- Tilapia
- Shrimp
- Crab
- Trout
- Sardines
- Oysters
- Scallops
- Clams
Good sources of non-heme iron include:
- Beans
- Peas
- Lentils
- Fruits
- Vegetables
- Nuts
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Pregnancy and menopause
Pregnancy
Pregnant women need to consume more iron, as their blood volume doubles over the course of pregnancy, and iron helps the body produce more blood. Iron is also needed to supply the growing fetus and placenta and to increase the maternal red cell mass. The average pregnant woman needs about 30 mg of elemental iron per day, nearly double the amount a non-pregnant woman requires. This amount may need to be higher for women with morning sickness or those carrying multiple children, and it may be difficult to reach this level through diet alone.
To increase iron intake, women can eat iron-rich foods such as beans, spinach, and fortified whole-grain cereals, or take iron supplements. However, some iron supplements may cause constipation, so it is important to also include fiber in the diet or take a fiber supplement.
Menopause
Before menopause, women need more iron than men because they lose iron through menstrual blood each month. After menopause, a woman's iron needs drop as her menstrual cycle ends, and her iron requirements become the same as those for men. Low oestrogen levels can affect how the body uses iron, so low iron levels can still be common during menopause.
While iron supplements are not typically recommended for postmenopausal women, a well-balanced diet that includes iron-rich foods such as meat, beans, lentils, iron-fortified cereals, dark green leafy vegetables, and dried fruit is recommended. It is important to note that even with an increased risk of anemia, postmenopausal women may experience iron overload if they take in too much iron. Therefore, it is recommended to consult a doctor before taking an iron supplement.
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Iron absorption
Iron is important for transporting oxygen in the blood. Iron deficiency can lead to iron deficiency anaemia, which occurs when the body doesn't have enough iron to produce haemoglobin. Haemoglobin is the part of red blood cells that gives blood its red colour and enables red blood cells to carry oxygenated blood throughout the body. Women are at a greater risk of iron deficiency anaemia because they lose blood and iron during menstruation. Pregnancy and breastfeeding also significantly increase women's iron requirements.
The most significant influence on iron absorption is the amount of iron already stored in the body. If iron stores are high, the body absorbs less iron from food. Conversely, low iron stores increase the body's ability to absorb iron. Certain foods and drinks can affect how much iron the body absorbs. For example, tea, coffee, and wine contain tannins that reduce iron absorption by binding to the iron and carrying it out of the body. Phytates and fibres found in wholegrains like bran can also reduce iron absorption. Inadequate vitamin A in the diet can lead to iron deficiency because vitamin A helps release stored iron. Calcium and phosphorus reduce the absorption of plant-sourced (non-haem) iron.
To enhance iron absorption, it is recommended to consume vitamin C, which is found in fruits and vegetables. Combining animal protein (haem) with plant (non-haem) sources of iron can also increase absorption. For example, eating meat with beans can improve iron absorption. Cooking plant sources of iron, such as vegetables, generally increases the amount of available non-haem iron. For instance, the body absorbs 6% of the iron from raw broccoli compared to 30% from cooked broccoli.
However, certain foods and compounds can inhibit iron absorption. Phytate, a compound found in plant-based diets, has a dose-dependent effect on inhibiting iron absorption. Polyphenols, found in tea, coffee, wine, legumes, cereals, fruits, and vegetables, have been shown to inhibit iron absorption. Calcium inhibits both heme and non-heme iron absorption at the point of initial uptake into enterocytes. Animal proteins, such as casein, whey, and egg whites, and plant proteins, such as soy protein, have been shown to inhibit iron absorption in humans.
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Iron supplements
Iron is a mineral that is essential for life. It is a key component in the production of red blood cells, which carry oxygen throughout the body. While most people get enough iron from their diet, certain groups such as pregnant women, those with digestive disorders, and strict vegetarians or vegans may be at risk of iron deficiency. If left untreated, iron deficiency can lead to anemia, characterised by a low number of red blood cells in the body.
It is important to take iron supplements as directed by a healthcare professional. They are typically taken once daily, either with food or immediately after a meal. However, it is recommended to avoid taking iron supplements with milk, caffeine, antacids, or calcium supplements. Additionally, certain medications, such as specific antibiotics, should be taken two hours before or after iron supplements to avoid interactions. For individuals who have difficulty swallowing pills, liquid iron supplements are available, but it is crucial to carefully measure the dose using a dosing syringe or the provided dropper.
Side effects of iron supplements may include constipation, stomach cramps, and other digestive issues. It is recommended to consult a healthcare provider if any unusual problems or serious side effects occur while taking iron supplements. Iron supplements may not be suitable for individuals with ulcers or gastrointestinal bleeding, and pregnant or breastfeeding women should also consult their doctor before taking iron supplements.
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Frequently asked questions
Iron is important for transporting oxygen in the blood.
It depends on their life stage. For example, pregnant women are often prescribed iron supplements as part of their prenatal care. After menopause, a woman's iron needs drop as their menstrual cycle ends.
Feeling tired and low immunity are common symptoms of iron deficiency. In more severe cases, it can lead to iron deficiency anemia, which may cause additional symptoms such as pale skin and difficulty exercising.
Iron-rich foods include meat, eggs, leafy green vegetables, fortified cereals, dried fruit, and beans.
Consuming vitamin C alongside iron-rich foods can improve iron absorption. For example, drinking citrus juice or eating foods rich in vitamin C can enhance absorption.
