Who is At Risk?

Certain groups are more susceptible to iron deficiency:

• Women with Heavy Menstrual Periods: Regular blood loss can deplete iron stores.

• Pregnant and Breastfeeding Women: Increased iron requirements to support fetal growth and milk production.

• Individuals with Gastrointestinal Disorders: Conditions like celiac disease can impair iron absorption.

• Vegetarians and Vegans: Plant-based diets may lack sufficient heme iron, which is more readily absorbed by the body.

• Athletes: Intense physical activity can increase iron loss through sweat and gastrointestinal bleeding.

• Individuals with Poor Dietary Intake: Unbalanced diets may lack adequate iron-rich foods.

  What to do if you think you might have iron deficiency?

  Step 1: Consult a Healthcare Provider

  If you experience symptoms of iron deficiency or belong to a high-risk group, consult your GP. They may recommend a blood test to assess your iron levels.

  Step 2: Understand Your Ferritin Levels

  Ferritin reflects your body's iron stores. A ferritin level below 30 µg/L typically indicates iron deficiency or risk of deficiency. 

  Step 3: Identify the Underlying Cause

  Determining the cause of iron deficiency is crucial. It may involve evaluating dietary habits, menstrual history, gastrointestinal health, and other factors.

  Step 4: Treatment Options

  • Dietary Adjustments: Incorporate iron-rich foods into your meals.

  • Iron Supplements: Your doctor may recommend supplements like ferrous sulfate, ferrous gluconate, or ferrous fumarate. Dosage and duration depend on the severity of the deficiency.

  • Iron Infusions: In cases where oral supplements are ineffective or not tolerated, intravenous iron therapy may be considered.
    

  Step 5: Monitor and Maintain

  Regular follow-up appointments and blood tests ensure that iron levels return to normal and stay within the healthy range.

  What Food Should You Eat?

  Below are some foods rich in iron, understanding that there are two types of iron; heme and non-heme. 

  Heme Iron Sources (more readily absorbed):

  • Red meat (beef, lamb, pork)

  • Poultry (chicken, turkey) & eggs

  • Fish and shellfish (salmon, tuna, clams)
    

  Non-Heme Iron Sources (less readily absorbed):

  • Legumes (lentils, chickpeas, beans)

  • Tofu and tempeh

  • Dark leafy greens (spinach, kale)

  • Fortified cereals and whole grains (quinoa, oats)

  • Dried fruits (apricots, raisins)
    

  
  
  How to Enhance Absorption of non-heme iron?

• To maximize iron absorption:

  • Pair with Vitamin C: Consume vitamin C-rich foods (e.g., oranges, strawberries, bell peppers) alongside iron-rich meals to enhance absorption.

  • Avoid Inhibitors: Limit intake of tea, coffee, and calcium-rich foods during iron-rich meals, as they can hinder iron absorption.

    Recommended Daily Intake of Iron
    
    These recommendations are different for adolescents and children. 

    • Women (19-50 years): 18 mg/day
      
      

    • Men: 8 mg/day
      
      

    • Pregnant Women: 27 mg/day
      
      

    • Vegetarian Women: 32 mg/day
      
      

    • Vegetarian Men: 14 mg/day
      
      

    Final Thoughts

    Maintaining adequate iron levels is essential for overall health and well-being. By understanding the importance of iron, recognizing deficiency symptoms, and adopting appropriate dietary and lifestyle strategies, you can prevent and manage iron deficiency effectively.

    If you suspect you have an iron deficiency, consult a healthcare professional for proper diagnosis and treatment. If diagnosed and not sure how to change your diet, then book a 1:1 consultation with myself and I can help you feel better without too much complications.