A guide to understanding and improving your iron levels

Why do we need iron?

Iron is a mineral that is essential for the production of hemoglobin, a protein that carries oxygen from the lungs to the rest of the body.
Iron also supports the immune system, brain function, energy metabolism, and growth and development.
Iron deficiency can lead to anemia, a condition where the blood does not have enough healthy red blood cells to deliver oxygen to the tissues.
Anemia can cause fatigue, weakness, pale skin, shortness of breath, dizziness, headaches, and increased susceptibility to infections.

What are the symptoms of iron deficiency?

The symptoms of iron deficiency may vary depending on the severity and duration of the condition, but some common signs include:
Tiredness and lack of energy
Difficulty concentrating and memory problems
Irritability and mood swings
Cold hands and feet
Brittle nails and hair loss
Chest pain and palpitations
Cravings for non-food items, such as ice, dirt, or clay (a condition called pica)
If you experience any of these symptoms, you should consult your doctor and get a blood test to check your iron levels.

How can we increase iron intake?

The best way to increase iron intake is to eat a balanced diet that includes foods rich in iron, such as:
Lean red meat, poultry, and fish
You can also enhance the absorption of iron by combining them with foods high in vitamin C, such as citrus fruits, tomatoes, peppers, and strawberries.
Some foods and drinks can interfere with iron absorption, such as:
- Coffee, tea, and cocoa
- Dairy products, such as milk, cheese, and yogurt
- Whole grains and bran
- Calcium supplements and antacids
You should avoid consuming these items within two hours of eating iron-rich foods or taking iron supplements.
In some cases, your doctor may prescribe iron supplements to treat or prevent iron deficiency. You should follow the dosage and instructions carefully and do not take more than the recommended amount.
Iron supplements can cause side effects, such as nausea, constipation, diarrhea, and stomach pain. You can minimize these effects by taking the supplements with food, water, or juice, and by starting with a low dose and gradually increasing it.
Iron supplements can also interact with some medications, such as antibiotics, thyroid hormones, and blood thinners. You should inform your doctor and pharmacist about all the medications and supplements you are taking.

Do men also suffer from iron deficiency?

Iron deficiency is more common in women than in men, because women lose iron through menstruation and pregnancy.
However, men can also develop iron deficiency due to various reasons, such as:
- Bleeding from the digestive tract, due to ulcers, polyps, hemorrhoids, or cancer
- Chronic kidney disease, which affects the production of erythropoietin, a hormone that stimulates red blood cell formation
- Malabsorption disorders, such as celiac disease, Crohn's disease, or gastric bypass surgery
- Vegetarian or vegan diets, which may not provide enough iron from plant sources
- Excessive blood donation, which can deplete iron stores
- Intense exercise, which can increase the breakdown of red blood cells and iron loss through sweat Men who are at risk of iron deficiency should get their iron levels checked regularly and follow the same dietary and supplement recommendations as women.

What causes iron deficiency?

Iron deficiency can be caused by several factors, such as:

· Inadequate intake of iron from the diet, due to poor food choices, restrictive diets, or poverty

· Increased demand for iron from the body, due to growth spurts, pregnancy, breastfeeding, or infections

· Decreased absorption of iron from the gut, due to inflammation, infection, medication, or surgery

· Increased loss of iron from the body, due to bleeding, hemolysis, or sweating

· Genetic disorders, such as thalassemia or sickle cell anemia, which affect the production or shape of hemoglobin

· The underlying cause of iron deficiency should be identified and treated by a doctor, as it may indicate a serious medical condition.

Why can't some people retain iron in their bodies?

Some people have a condition called iron deficiency anemia, which means that their bodies do not produce enough healthy red blood cells to carry oxygen to the tissues.

· This can be due to a lack of iron in the diet, a problem with absorbing iron from the gut, or a problem with using iron to make hemoglobin.

· Some people have a condition called iron-refractory iron deficiency anemia (IRIDA), which is a rare genetic disorder that affects the hormone hepcidin.

· Hepcidin is responsible for regulating the amount of iron in the body. It prevents excess iron from being absorbed from the gut and releases iron from the storage sites in the liver and spleen.

· People with IRIDA have abnormally high levels of hepcidin, which blocks the absorption and release of iron, leading to iron deficiency and anemia.

· People with IRIDA do not respond well to oral iron supplements, as they cannot absorb the iron. They may need intravenous iron injections or blood transfusions to treat their condition.

· People with IRIDA should consult a hematologist, a doctor who specializes in blood disorders, for diagnosis and management.

What are 10 tips to increase iron levels in the body?

· Eat a balanced diet that includes iron-rich foods, such as lean meat, poultry, fish…

· Combine iron-rich foods with vitamin C-rich foods, such as citrus fruits, tomatoes, peppers, and strawberries, to enhance iron absorption.

· Avoid foods and drinks that can inhibit iron absorption, such as coffee, tea, cocoa, dairy products, whole grains, bran, calcium supplements, and antacids, within two hours of eating iron-rich foods or taking iron supplements.

· Take iron supplements as prescribed by your doctor, and follow the dosage and instructions carefully. Do not take more than the recommended amount, as excess iron can be toxic.

· Take iron supplements with food, water, or juice, and start with a low dose and gradually increase it, to minimize side effects, such as nausea, constipation, diarrhea, and stomach pain.

· Inform your doctor and pharmacist about all the medications and supplements you are taking, as iron supplements can interact with some drugs, such as antibiotics, thyroid hormones, and blood thinners.

· Get your iron levels checked regularly, especially if you are at risk of iron deficiency, such as women of childbearing age, pregnant or breastfeeding women, vegetarians or vegans, people with chronic diseases, or people who donate blood frequently.

· Identify and treat the underlying cause of iron deficiency, such as bleeding, infection, inflammation, or genetic disorder, as it may indicate a serious medical condition.

· Exercise moderately and regularly, as it can improve blood circulation, oxygen delivery, and energy metabolism. However, avoid excessive or intense exercise, as it can increase iron loss through sweat and hemolysis.

· Drink enough water and fluids, as dehydration can worsen the symptoms of anemia, such as fatigue, dizziness, and headaches.

Iron: Why We Need It and How to Get More of It