- According to WHO, iron deficiency affects 8 out of 10 people worldwide.
- In addition to red meat, dried herbs and spices are also high in iron.
Symptoms such as heart palpitations, lightheadedness, and brittle nails are not necessarily associated with iron deficiency.
But they are one of the common signs of a deficiency in this essential nutrient, a condition that affects up to eight out of 10 people worldwide, according to the World Health Organization.
Iron is essential for transporting oxygen throughout the body and helps keep your immune system healthy, as well as reducing your risk of heart and lung disease.
“Without enough iron, our cells, tissues, and organs can’t function optimally because our bodies can’t make enough healthy red blood cells,” says registered clinical dietitian Adam Enaz.
Too little can also cause anemia, a potentially fatal condition if untreated.
So, how much iron do we actually need? How can I check my iron levels? And what are the risks of being deficient? Here, MailOnline explains everything you need to know.
How much iron do I need?
The recommended daily intake of iron depends on a variety of factors, including age, gender, and pregnancy.
However, research shows that some Brits have worryingly low iron levels.
“The National Diet and Nutrition Survey (NDNS), which assesses the diet, nutrient intake and nutritional status of the general UK population, shows that 25 per cent of women and 49 per cent of teenage girls have low iron intake. This puts them at higher risk for deficiency diseases,” says Rob Hobson, a registered dietitian and Healthspan advisor.
According to the NHS, men aged 19 to 50 should consume 8.7 milligrams (mg) of iron per day, while women in the same age group should consume 14.8 mg.
Click here to resize this module
“Women have a higher need for iron to compensate for iron loss through menstruation,” Hobson added.
“After the age of 50, the recommended intake for women decreases to 8.7 mg per day, matching the recommended amount for men. This is because menopause typically occurs by this age and menstrual iron loss This is because it is believed that it will disappear.
Boys between the ages of 11 and 18 should aim for 11.3 mg, and girls in the same age group should aim for 14.8 mg.
Signs you need more iron
Blood tests can show whether you are iron deficient, but a variety of other obvious symptoms can indicate iron deficiency.
Become more susceptible to illnesses such as coughs and colds
Iron plays a role in the development and efficiency of the immune system, and people with low iron levels are more susceptible to infections than those with normal levels.
“Having enough iron in your diet promotes the proliferation and maturation of immune cells such as lymphocytes that are needed to fight infections,” says Dr. Hobson.
“A study of more than 1,400 people found that iron deficiency was an independent predictor of respiratory tract infections such as the common cold,” he added.
“Postoperative infections, including urinary tract infections, were also more common among those with low iron levels.”
Do you often still feel tired even though you are getting enough sleep?
“If your body doesn’t have iron, it can’t make hemoglobin, which is important for transporting oxygen to the body’s tissues,” Enaz says.
“This iron deficiency can cause fatigue and weakness.”
The skin is pale and the area under the eyes is also pale.
Low levels of hemoglobin can cause your skin to look pale and your lower eyelids to appear whiter.
To check your eyelids, look in the mirror and pull your lower eyelid down. The inner layer should be bright red.
“Decreased iron levels can reduce hemoglobin production and reduce oxygen reaching the skin and mucous membranes. This can cause these areas to appear pale,” Enaz said. I will explain.
shortness of breath
It’s natural to feel short of breath when doing strenuous exercise, such as running, walking briskly, or climbing stairs.
However, if you feel unusually short of breath or find yourself short of breath during everyday activities, there may be a problem.
“When you are deficient in iron, it becomes difficult for your body to produce blood cells that carry oxygen,” Enaz says.
This can cause you to feel short of breath, especially during activities. Severe iron deficiency can cause complications such as angina pectoris and chest pain because the heart has to work harder to circulate oxygen-rich blood.
Iron is also an important component of myoglobin, a protein found in muscle cells that enables muscles to contract.
“Myoglobin stores oxygen in muscle tissue, when muscles are active and need more oxygen to make energy by converting glucose and fatty acids into ATP, the cell’s main energy molecule. We make sure that oxygen is available,” Hobson said.
“This mechanism is essential for both muscle contraction and sustained muscular endurance.”
brittle nails
If your nails break easily or appear thinner than normal, this may be a sign that you are lacking in iron.
“Iron deficiency can affect the condition of your nails, making them brittle or spoon-shaped. This is also known as koilonychia,” Enaz says.
Paler nails can also be a sign of iron deficiency, as less oxygen can reach cells such as those in your nails.
want something other than food
The condition, also known as pica, causes cravings for things like clay and ice and can indicate iron deficiency, Enaz said.
Although there is a link between iron deficiency and pica, although studies are unclear on the exact cause, a study published in the Cureus Journal of Medical Science found that patients participating in a pica study received 3 weeks after their first infusion. We found that patients reported that their pica resolved within a few days. Iron injection.
Restless legs syndrome (RLS)
Can’t keep your feet still? Not only can it cause confusion during the day, but it can also keep you awake at night.
“Restless legs syndrome (RLS) is a condition in which there is an urge to move the legs along with uncomfortable sensations,” explains Enaz.
Iron deficiency can reduce levels of the brain chemical dopamine, which can lead to symptoms of restless legs syndrome. “Dopamine is made from the amino acid l-tyrosine, which is also found in many meats and egg whites,” Enaz added.
“Foods like beef and omelettes can help support both iron and dopamine levels.”
Increased heart rate or palpitations
Are you aware of your heart rate? You may notice that your heart rate is irregular or faster than usual. This may have something to do with the condition of your iron.
Dr. Enaz says, “Lack of iron can reduce the oxygen-carrying capacity of the blood, which can cause the heart to have to work harder to circulate oxygen throughout the body.”
forgetfulness
Iron is necessary for healthy brain function, Hobson said, and iron deficiency is linked to brain fog and cognitive decline.
“This includes ensuring there is enough oxygen to meet the brain’s high energy demands. Iron is also involved in the production of myelin, the protective sheath around neurons, which helps the nervous system It is essential for proper functioning and influences the speed and efficiency of message transmission between neurons,” Hobson explains.
You also need to make sure you’re getting enough iron, as iron is a necessary mineral for the production of neurotransmitters such as dopamine and serotonin, which affect mood and cognition.
Risk of deficiency
A lack of iron can lead to a variety of problems.
“Iron deficiency can cause a condition known as anemia, where the body lacks healthy red blood cells to carry enough oxygen to tissues,” Enaz explains.
“Long-term effects can include delayed growth in children, increased susceptibility to infections, and complications during pregnancy. Iron deficiency can lead to complications such as heart disease and neurodegenerative diseases later in life. It is also associated with an increased risk of chronic diseases,” he added.
For women, very low iron intake can cause the menstrual cycle to stop temporarily as the body tries to retain as much iron as possible.
Hobson added that iron is also important in the production of thyroid hormones such as thyroxine (T4) and triiodothyronine (T3).
“These hormones are necessary to regulate metabolism, growth, and the conversion of food into energy. Iron deficiency can lead to decreased production of these hormones, causing symptoms that reflect decreased thyroid activity.” .”
best iron foods
Iron is found in both animal and plant foods.
Enaz says animal sources such as red meat, poultry, fish and eggs are rich in heme iron, while plant sources such as beans, lentils, tofu, spinach and fortified cereals are low in heme iron. It is said to contain heme iron.
“Although this is not absorbed as quickly, it still contributes significantly to iron intake.”
Hobson added: “The first food people associate with iron is red meat, and other animal sources of iron include eggs, liver and mussels, which are surprisingly some of the richest sources of iron. It’s one,” he added. People who follow a plant-based diet can get iron from foods such as beans, legumes, dark green vegetables, oats, quinoa, tofu, and nuts. Meat eaters should also include plenty of these foods in their diets. ”
Hobson says the mineral is found in high concentrations in fortified foods such as breakfast cereals and plant-based milks, as well as dried herbs and spices.
“In the UK, white flour is also fortified with iron, which can be useful for fussy teenagers who refuse to eat whole grain foods such as bread and pasta,” Hobson reveals.
To increase absorption, combine non-meat iron-rich foods with a good source of vitamin C.
“You can achieve this by drinking a glass of fruit juice with your meal or by consuming plenty of vitamin C-rich vegetables such as red peppers, cauliflower, and dark green vegetables along with your iron source. Serve a small bowl of fruit. You can finish your meal with a cup of radish, most of which are rich in vitamin C,” explains Hobson.
Conversely, some foods and drinks can negatively affect iron absorption.
“You should avoid drinking tea with meals as it can reduce your tannin intake, and you should wait a little longer after a meal before reaching for the kettle,” says Hobson.
check the iron
You can visit your GP and get a blood test to check your iron status, or you can buy tests online at Thriva or Holland & Barrett.
“Testing for iron deficiency involves looking at your red blood cell count. If your red blood cell count is low, we recommend taking supplements for as long as necessary to establish a better red blood cell count,” explains Hobson. To do.
“Depending on the level of deficiency, this can take about six months. Some iron supplements can cause undesirable symptoms such as constipation, heartburn, and nausea, but iron bisglycinate and other Certain forms of iron are easier on the stomach.
Supplements containing vitamin C can also help increase iron absorption.
