1 What is iron?
Iron is a mineral, which we acquire through our food. It has a role in the transportation of oxygen and electrons around the body, as well as DNA synthesis, bone health and metabolism. Iron is generally found in our red-blood cells in the form of haemoglobin. It is stored in the body as proteins, mainly in the liver, bone marrow, spleen and muscles.
2 How does iron affect our energy levels?
This mineral is believed to support the enzymes required to produce the energy-carrying molecules (ATP) within our cells. It is also important for the production of haemoglobin in our blood. This transports oxygen to our muscles and tissues, where it provides energy through aerobic respiration and the production of ATP.
3 Signs of depletion
Low iron levels are a common problem, particularly in women of child-bearing age (women need more iron during menstruation, pregnancy and when breast-feeding). It can be a symptom of long-term health problems (particularly gastrointestinal problems) or low dietary intake. Anaemia may occur if the body has insufficient iron to make new red blood cells.
Signs of low-iron or anaemia, include:
- Low energy – fatigue and weakness
- Pale skin eyes
- Hair loss
- Shortness of breath and chest pain
- Headaches and dizziness
- Sore tongue
- Brittle nails
- Pica (unusual cravings)
- Poor appetite (particularly in children).
If you are concerned about your iron intake it is best to consult your doctor who can run tests to monitor your levels. Too much can also be harmful.
Did you know it can take 6-12 weeks for your body’s iron levels to return to normal after blood donations? This is why donors are tested before each donation to ensure they have sufficient amounts, and why donors can only donate every few months. While levels are low, the body will use some of its stored iron and absorb an increased amount from food – clever!
4 Excess iron
Having too much of this mineral may result in iron overload, a toxicity which can damage the heart, liver and endocrine organs. This is why some multi-vitamin & mineral supplements no longer include it, and why levels should be checked before taking an iron supplement.
The hereditary condition haemochromatosis can cause the body to absorb too much iron. This can lead to a build-up of the mineral for which symptoms typically show between 30 and 60 years of age. Symptoms may include fatigue, weight loss, weakness, joint pain, erectile dysfunction and irregular periods.
5 Dietary Sources
There are two types of iron: haem and non-haem. Haem iron is more easily absorbed by the body.
- Good sources of haem iron include: red meat, liver and other organ meats, seafood (oysters, clams and mussels) and canned sardines
- Good sources of non-haem iron include: meat, eggs, good quality dark chocolate (70% cocoa solids and above), beans, nuts and seeds, lentils, green leafy vegetables, tofu and wholegrains.
Having food or a drink rich in vitamin C with your meals can aid absorption.
As with many nutrients, we absorb iron through our intestines following processing in digestion – looking after your gut is important! Proton-pump inhibitor (PPI) medications (e.g. lansoprazole and omeprazole) can reduce the amount of iron available to absorb – consult your doctor to discuss your concerns before changing any medication!
References/Further Reading
- “Biochemistry, Iron Absorption” – Ems, St Lucia and Huecker. https://www.ncbi.nlm.nih.gov/books/NBK448204/
- “Mitochondria and Iron: Current Questions” – Paul, Manz, Torti and Torti. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5538026/
- “Chronic Iron Deficiency as an Emerging Risk Factor for Osteoporosis: A Hypothesis” – Toxqui and Vaquero. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425147/
- “Ironing Out Fatigue” – Drygalski and Adamson. https://ashpublications.org/blood/article/118/12/3191/28774/Ironing-out-fatigue
