Iron is an element that the human body cannot produce on its own. However, it has a key impact on your health, so make sure to provide it properly in your daily diet. Iron contained in the food you eat is absorbed in the duodenum and small intestine. It is bound in the mucous membrane of the digestive system by apoferritin and then transported to the tissues by transferrin. The body has the ability to store the element in the form of ferritin, the supply of which is worth checking. If you are interested in what exactly the iron absorbed by the body is responsible for, read this article.
What role does iron play in the body?
The importance of iron for health can be recognized by the fact that this element is an essential component of many proteins and enzymes in the human body. Iron is important primarily for the production of hemoglobin and myoglobin. These molecules are specific proteins that, thanks to iron, have the ability to bind oxygen. Hemoglobin oxygenates internal organs, and myoglobin – muscles. Thanks to them, they function properly and the body maintains the desired physical capacity. In addition, iron:
- Participates in the process of erythrocyte formation – red blood cells produced in the bone marrow need iron to function normally. Thanks to the element, erythrocytes transport oxygen from the lungs to individual tissues in the body.
- Supports the functioning of the immune system – iron participates in the production and activation of white blood cells. In this way, it supports the body’s natural protection. For this reason, taking care of the supply of iron to the body is one of the ways to take care of immunity all year round.
- Supports the functioning of the nervous system – the element in the form of iron contributes to the production of neurotransmitters that support mental work and mental well-being.
- It has antioxidant properties – iron is a component of enzymes such as cytochromes, catalase and peroxidases, which protect the body against reactive oxygen species and support tissue regeneration.
What is iron in?
Contrary to appearances, it is not difficult to include iron in your daily diet. There are many dietary sources of iron, but they differ in their absorption. Heme iron (of animal origin) is better absorbed than plant-based iron (non-heme). For this reason, it is best to eat a varied, balanced diet that includes:
- meat,
- offal (especially calf and pork liver),
- yolks,
- seafood,
- legume seeds (beans, peas, broad beans, chickpeas),
- nuts,
- pumpkin seeds,
- beets and beetroot,
- broccoli,
- whole grain products, such as bread, rolls,
- cocoa,
- dried fruit: apricots, plums, raisins, dates.
Sources of iron – which products to avoid?
When choosing a diet rich in iron, it is worth considering the appropriate composition of meals. There are food ingredients that limit the proper absorption of iron. This is especially calcium, which is abundant in dairy products. It is also not recommended to drink coffee and tea with meals, because polyphenols act as iron inhibitors. However, there are also nutrients that support the proper absorption of this element. This is primarily vitamin C, which supports the binding of iron to transferrin, which allows the nutrient to pass from the blood to the tissues.
Insufficient iron supply symptoms
An improperly balanced diet can be the cause of an insufficient supply of iron to the body, but it does not have to be the only factor. Other reasons why our body requires an increased supply of iron may be excessive blood loss or conditions such as pregnancy or breastfeeding.
You may want to consider increasing your iron intake if you experience symptoms such as:
- excessive paleness of the skin, mucous membranes of the eyes and lips,
- a feeling of fatigue,
- cracking corners of the mouth,
- excessive hair loss,
- sleep problems,
- unexplained anxiety,
- difficulty concentrating,
- problems with remembering information,
- excessively dry skin,
- brittle nails.
When is iron supplementation indicated?
If you suspect that you have an insufficient iron intake, visit a doctor who will order appropriate tests. In order to determine the level of iron in the body, a blood serum concentration test is performed, but that is not all. The ferritin test is crucial for determining the level of iron in the body. While the level of iron in the serum fluctuates depending on the meals consumed the previous day, the ferritin level is a more reliable reflection of the actual level of iron in the body. Only on its basis can a specialist recommend supplementation, determining the appropriate dose of the product. Iron supplementation most often concerns people with a higher demand for this element, including women of menstrual age, blood donors, children during the period of dynamic growth and athletes (also check other vitamins and minerals for people practicing sports). People on a vegan or vegetarian diet may also consider supplementing the element.
Which iron supplement to choose?
It is worth reaching for a dietary supplement that is based on iron with high bioavailability and good tolerance by the body. It is best to consult a doctor on this matter. The specialist takes into account the individual health condition of the patient and matches the appropriate product to it. The doctor also determines the time of supplementation after which further tests should be performed.
Iron during pregnancy
Pregnant women have the greatest demand for iron. It is as much as 27 mg per day (for comparison, for men it is 10 mg). Because iron contributes to the proper development of the fetus, doctors supervising the pregnancy meticulously monitor its level in the body. Iron supplementation is recommended for many pregnant women. Especially during pregnancy, it is worth choosing products with iron that do not overload the digestive system, in order to reduce nausea-related symptoms. Higher demand for iron also occurs during breastfeeding (20 mg per day), so supplementation can be continued by a woman after childbirth.
Iron and ferritin – standards
The normal concentration of iron in the blood in men is considered to be 90-200 µg/dl. In women, it is 60-170 µg/dl. In the case of ferritin levels, the norm in men is 15-400 µg/l, and in women 10-200 µg/dl.
How long can you supplement iron?
Dietary supplements with iron should be taken for as long as necessary, i.e. until the correct haemoglobin concentration is achieved and the ferritin reserve in the body is rebuilt. Usually, the doctor recommends a 3-month period of supplementation and after that time, further blood tests to determine whether continuation is still indicated.