Although iron often gets a bad rap, maintaining normal iron levels is important for many aspects of good health. Some people may experience the problem of iron overload, but it is important to know that too little iron can be harmful.1
Iron - what is it?
Iron is a mineral that the body needs for growth and development. Your body uses iron to make hemoglobin, the protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, the protein that supplies oxygen to the muscles.
Stages of iron deficiency
Normally, your body constantly gets iron from food. The body stores excess iron so that it is available when it is needed to make hemoglobin. Iron deficiency occurs when your body uses up iron stores faster than they can be replenished, or when the flow of iron into your body slows down. This happens in three stages:
The first stage: Iron reserves are running low. At this stage, the iron stores needed to make hemoglobin and red blood cells are depleted, but the red blood cells have not yet been affected.
The second stage: When iron stores are low, the normal process of making red blood cells is altered. In this stage, your bone marrow produces red blood cells without sufficient hemoglobin.
The third stage: Not enough iron to make hemoglobin in red blood cells. At this stage, the hemoglobin concentration falls below the norm. Then you may start to notice symptoms of iron deficiency anemia.
Groups of people who are most often deficient in iron
- Babies aged 6-12 months. Babies are born with iron, which they got from their mother. These iron reserves run out after 4-6 months. Babies who are exclusively breastfed or drink unfortified formula may not get enough iron.
- Children from 1 year to 2 years old. In many cases, young children who drink a lot of cow's milk may not be getting enough iron.
- Teenagers. A growth spurt can deplete iron stores more quickly and lead to iron deficiency.
- Adults over 65 years of age. Older people may not get as much iron as they need because they eat less food.
- Individuals with certain chronic diseases, bone marrow diseases or autoimmune disorders.
- Vegetarians. People who don't eat meat are missing out on a major source of iron, so vegetarians can often run out of iron.
Signs that you are deficient in iron
There are several signs that you may be low on iron:
Great fatigue
Very big fatigue is one of the most common symptoms of iron deficiency.
This fatigue occurs because your body lacks the iron it needs to make a protein called hemoglobin, which helps carry oxygen around the body.
Without enough hemoglobin, less oxygen reaches the tissues and muscles, causing them to lose energy. Your heart also has to work harder to move more oxygen-rich blood around your body, which can make you tired.
Because fatigue is often considered a part of busy modern life, it is difficult to diagnose iron deficiency based on this symptom alone.
However, fatigue associated with iron deficiency may be associated with weakness, irritability, or difficulty concentrating.
Pale skin
Paler-than-usual skin and a pale inner side of the lower eyelids are other common symptoms of iron deficiency.
Hemoglobin in red blood cells is what gives blood its red color, so a low amount of it due to iron deficiency makes the blood less red. This is why people who are deficient in iron may lose some of their skin color.
Iron-deficiency pallor can be all over the body or limited to one area, such as:
- face
- gums
- inner side of lips or lower eyelids
- nails
Shortness of breath
When hemoglobin levels are low during iron deficiency, oxygen levels are also low. This means that the muscles are not getting enough oxygen to carry out normal activities such as walking.
As a result, your breathing rate will increase as your body tries to get more oxygen. This is why shortness of breath is a common symptom.
If you feel short of breath during daily tasks that used to be easy, such as walking, climbing stairs, or exercising, iron deficiency may be to blame.
Dry and damaged hair
Dry and damaged hair can be a sign of iron deficiency.
Iron deficiency lowers the amount of hemoglobin in the blood, which can reduce the amount of oxygen available to the cells that lead to hair growth.
When hair lacks oxygen, it can become dry and weak.
Iron deficiency is also associated with hair scrolling, and some studies suggest that this may be the reason for it - especially in older women.
It is completely normal for some hair to fall out during daily washing and brushing. However, if there are clumps or large amounts of hair falling out, it may be related to an iron deficiency.
"Restless Legs"
This condition involves a strong urge to move the legs when they are at rest. It can also cause unpleasant crawling or itching sensations in the feet and legs.
This disease usually worsens at night, which can make it difficult for you to fall asleep.
The causes of primary restless legs syndrome are not fully understood. However, it is known to occur secondary to various medical conditions, including iron deficiency.
In fact, people with iron deficiency anemia are 6 times more likely to develop restless legs syndrome than the general population.
5 facts you may not know about iron
1. Iron is important for your immune system
Many people think that iron is not good for immunity and health because they have heard that the body naturally excretes iron (absorbs it through metabolism). While this is true, things are much more complicated than that. If you don't have enough iron stores, your body can't make important immune cells like T lymphocytes.
Other immune cells, such as neutrophils, need iron to function normally, so if your iron stores are too low, your immune system may not be able to function well enough when it is needed.
2. Iron is one of the elements that help maintain healthy muscles
Iron-containing molecules play an important role in transporting oxygen to where it is needed. You probably know about hemoglobin, the blood molecule that picks up the oxygen we breathe into the lungs and carries it to the right places in the body. Less well known is myoglobin.
Myoglobin stores and transports iron to your muscles (skeletal muscle and heart muscle) so they have enough iron when they can function. If you don't have enough iron stores, you can't get enough oxygen to your muscles. This is thought to lead to physical weakness and low stamina due to iron deficiency.
3. Iron is essential for healthy hair
Although people experience hair loss for a variety of reasons, when it comes to nutrition, iron is the nutrient that has the biggest impact on hair loss*. Low iron levels, even when not causing anemia, were first linked to hair loss in the 1850s, so this knowledge is not new, but probably still not widely accepted. Such hair loss related to iron deficiency is called telogen effluvium - when more hair on the scalp is in the shedding (telogen) stage than in the growing stage - and this is especially common in female hair loss.
There is reliable evidence that many people who bother telogen effluvium, has a low concentration of ferritin, the main protein that stores iron in the human body. It is worth noting that a low ferritin concentration is usually much higher than the level of iron considered anemic. Because this would not be considered iron deficiency or anemia, it appears that the amount of iron needed for healthy hair growth is greater than that needed to make red blood cells.
4. Men may also have low iron stores
It is a common myth that only women can have low iron stores. Although iron deficiency is definitely more common in women (20 percent of women will experience it at some point in their lives), men can also be deficient in iron.
Population studies show that two percent of adult men are deficient in iron. The most common cause for this in men is blood loss due to some gastrointestinal disease, such as ulcers. However, the reason can also be a low amount of iron consumed in food (e.g. it may be lacking in vegetarians or vegans). Other risk factors for men may include obesity, overuse of anti-inflammatory drugs, ethnicity, and advanced age.
5. Indeed, iron performs some antioxidant functions
This is probably because excess iron is associated with oxidative damage, and it is often forgotten that iron also has a beneficial antioxidant function. Catalase is an iron-containing enzyme that protects cells from peroxide damage. It has been proven that hemoglobin not only carries oxygen, but also acts as an antioxidant in red blood cells. However, iron released from damaged cells can also cause oxidative damage. This dual, oxidation-related health effect of iron is one of the reasons why it is important to ensure that your iron stores are neither too high nor too low.
Where can you get iron?
- eat more foods rich in iron;
- eat more foods that contain vitamin C to better absorb iron;
- consume less foods and drinks that inhibit iron absorption, such as calcium, fiber, tea, coffee and wine.
- take iron tablets or liquid iron supplements.
If you take iron supplements, you will need to take them for several months, sometimes longer.
Iron supplements should only be taken under the supervision of a doctor, as taking more than the recommended dose can lead to poisoning, and they can interfere with other minerals in the body and the immune system.
Most forms of iron deficiency can be treated fairly easily with an iron-rich diet or iron supplements if recommended by your doctor.
Foods rich in iron:
Iron deficiency, what to eat? Here are foods rich in iron:
- Red meat, pork and poultry
- Seafood
- Beans
- dark green leafy vegetables such as spinach
- dried fruits such as raisins and apricots
- Iron-fortified cereals, bread and pasta
- beans
Frequently asked questions about iron deficiency
What is iron deficiency?
Iron deficiency is a condition in which the body has too little iron, which is needed for the normal production of blood cells, especially red blood cells. It is the most common form of nutrient deficiency in the world.
What are the symptoms of iron deficiency?
The symptoms of iron deficiency can be varied, but the most common are fatigue, weakness, pale skin, constant cold, dizziness, headache, numbness in hands and feet, and breathing problems.
What causes iron deficiency?
Iron deficiency can be caused by a variety of factors, including insufficient dietary iron intake, increased iron requirements during pregnancy, bleeding, the use of certain medications, and certain medical conditions that interfere with iron absorption.
How to restore iron deficiency?
Iron deficiency is usually treated with iron supplements, which help restore iron stores in the body. It is also important to change your diet to include more iron-rich foods.
Can iron deficiency cause serious health problems?
Long-term iron deficiency can lead to anemia, the symptoms of which can make daily life difficult. In addition, iron deficiency can affect the functioning of the immune system, which can increase the risk of infections.
How to prevent iron deficiency?
Iron deficiency can be prevented by eating a balanced diet that includes foods rich in iron, such as meat, poultry, fish, vegetables, fruits and whole grains. It may also be helpful to take iron supplements, especially if you are pregnant, menstruating, or have certain medical conditions that may increase your iron needs.
Conclusions
Iron deficiency is a widespread condition affecting millions of people worldwide. Its consequences can significantly affect the quality of a person's life, so it is important to recognize the symptoms and take action in time. The most widely used method to restore iron deficiency is the use of quality supplements, proper nutrition, regular blood tests can help prevent this condition or successfully treat it. Helpful information and understanding about the causes, symptoms, and treatments of iron deficiency are vital to long-term health and well-being.
You will learn more about the body's personal need for minerals or vitamins after taking a free health test "Your Day":
Important!
* Pay attention to the signals sent by your well-being in time;
*Replenish the body with natural minerals or vitamins;
*Enjoy energy and good mood every day!
† Our website provides general information only. If you have a specific illness or are taking additional medications or supplements, consult your doctor or pharmacist.
