The lowdown on iron - a delicate balance
If you’re feeling constantly exhausted, struggling to focus, or falling sick constantly? You might be low in iron. Iron deficiency is one of the top nutrient deficiencies worldwide, particularly in those who menstruate. But it is one that is easy to address, if you know what you’re working with.
So let’s break down why iron matters, how to get enough of it, and what to consider with supplementation.
What does iron do in the body?
Iron is one of the critical minerals for wellbeing. Every single cell in the body relies on its functions to do their job. So if there isn’t enough, everything inside you can slow down or break down over time!
Some of the key roles include:
Transporting oxygen – iron forms part of the protein in your red blood cells that carries oxygen from the lungs to cells. All of your cells need oxygen to survive, so if iron isn’t there to carry the oxygen around? You won’t have enough functioning and fuelled cells!
Producing energy – iron is one of the essential players in the production of ATP, or cellular energy. If iron isn’t there, there aren’t enough enzymes and transport chains to get the job done.
Supporting brain function – this mineral is critical for brain health and function, particularly during growth (think in utero, infancy, teenage growth spurts), pregnancy and perimenopause.
Healthy immunity – iron is involved in the production of white blood cells, helping to defend you against invaders and infections.
Are you low in iron? Here’s what you might experience
Some of the signs of low iron are sneaky – they could be caused by so many factors. But others are a giveaway. You might need to look out for:
Ongoing, chronic fatigue that isn’t alleviated with sleep or rest
Pale skin
Dark circles under the eyes or a pale colour under the lower eyelid (rather than vibrant red/pink)
Cognitive symptoms such as brain fog, low motivation and inability to focus
Shortness of breath and ‘air hunger’
Heart palpitations
Restless legs
Headaches
Cold hands and feet
Frequent infections
It’s not uncommon for clients to say, ‘I thought it was just work/being a mum/being busy lately’ – but once iron levels are checked, it all becomes obvious!
Test, don’t guess
Iron is one of those nutrients that is essential, but that we can get too much of. That’s why it’s a must to test your levels before you add a supplement into the mix. If you’re taking a supplement for low iron, we also want to recheck your levels every 3 months and adjust your dose if needed.
Why is this so important? Because iron overload can actually have many of the same symptoms as low iron. And while low iron can make you unwell, iron overload can be far more dangerous and even fatal if left untreated. It can damage your organs, leaving you with irreversible health issues.
Your GP is usually happy to test iron, especially if you menstruate, have a low intake or have digestive issues that could impair absorption. But if not, your naturopath can help you order an iron panel.
A note on supplements
If you do need an iron supplement? Not all are created equal. That’s why you want to work with a practitioner to find an option that:
Is gentle on your tummy (especially if you have digestive issues driving your low iron!)
Is easily absorbed
Doesn’t cause problems such as constipation or nausea
Increasing your iron intake naturally
As with any nutrient, we always want to start with the foods you eat. So here are some iron-rich foods to include.
Heme iron sources:
Red meat such as beef and lamb
Organ meats
Chicken
Turkey
Sardines
Egg yolks
Non-heme:
Lentils
Chickpeas
Tofu
Pumpkin seeds
Spinach and other dark leafy greens
Bonus tips for iron
If you’re struggling to get your iron up, you may also want to:
Pair your iron-rich foods with vitamin C rich foods such as lemon juice, strawberries, capsicum or citrus fruits
Avoid eating iron-rich foods with blockers such as tea, coffee and calcium-rich foods such as dairy
Cook your food in cast iron cookware or add an ‘iron fish’ in when cooking food if you don’t eat many high-iron foods