Iron - why you should care about it and why you should have it tested
I’m sure you’ve heard of iron and maybe even that it's an important mineral to eat but let’s dive a little deeper into why! We will also discuss how to increase its absorption and food sources that are highest in iron. Let’s dive in!
I often see patients who come in and have had blood work done with low normal ferritin levels who have been told that their levels are “fine”. But in my opinion, iron levels should be “optimal” and this optimal level varies person to person based on their sex, age etc. Ferritin is the storage form of iron (versus iron levels in the blood currently when a blood draw is done at the lab). We often test ferritin before the serum or blood levels of iron because it is a better indicator of your long term iron status.
Iron is important for transporting oxygen in the red blood cells to the various parts of the body. Oxygen is crucial for the cells to create energy (ATP) so if there is too little iron in the body then tissues, organs etc. run the risk of being deficient in their ability to create energy. When iron levels are too low we call this iron deficiency and symptoms of iron deficiency include fatigue, dizziness, headaches and weakness. On the flip side, iron can also be too high which can also be concerning to your health. Therefore, it's best to have it tested to see where your levels are at before supplementing this important mineral.
Folks who are at an increased risk of iron deficiency are people who menstruate, especially those with very heavy or prolonged periods. In addition, individuals who eat vegan or vegetarian diets may be at a higher risk of low iron if they are not eating plant based iron sources regularly. Plant based iron sources are also harder to absorb than animal based iron (heme iron) sources, something to be mindful about as well. Finally, iron absorption can be impacted by certain foods or if you have some sort of chronic blood loss such as folks with inflammatory bowel disease.
Foods that are high in iron include red meat, chicken, eggs, seafood, greens such as kale, spinach and collard greens, tofu, blackstrap molasses and nuts such as almonds and walnuts. Foods that contain vitamin C such as bell peppers, kiwi and citrus fruits help to enhance iron’s absorption and foods that contain calcium and caffeine can inhibit iron’s absorption. So avoiding taking your iron supplement or eating iron rich foods with your morning coffee and yogurt for example, should help increase its absorption.
Speak with your family doctor or naturopathic doctor to have your iron levels tested if you feel like you may have an iron deficiency.
