WHAT YOU NEED TO KNOW ABOUT IRON
Iron isn’t just something that you pump at the gym; it’s an essential nutrient for your health at all stages of life. Dietary iron is found in many foods, but you may not be getting enough. Certain populations, such as infants and women are especially in need of this important nutrient.
WHY IS IRON IMPORTANT?
Iron is important throughout the lifecycle. Iron plays a role in various functions from before we are born through older adult life. Iron is part of a protein called hemoglobin in red blood cells. Hemoglobin carries oxygen from your lungs to the tissues in your body [1]. Our daily iron needs change based on our life stage and gender. Here are some other key roles iron plays in the body:
- Supports fetal development due to higher blood volume during pregnancy.
- Iron supports healthy growth and development in babies and children.
- Iron remains an essential nutrient for energy utilization.
- Supports muscle performance with oxygen delivery.
WHAT HAPPENS WHEN YOU DON’T GET ENOUGH IRON?
Your body stores iron in the muscles, liver, spleen, and bone marrow, but you might run low if you aren’t eating enough iron-rich foods. The best way to know for sure if you’re deficient in iron is to visit your primary healthcare provider or a virtual provider such as GNC Health, for a blood test1.
In the short term, low iron does not cause any obvious symptoms, but longer-term insufficient iron intake can cause some symptoms you might feel. If you are chronically low on iron, some symptoms include [2]:
- Tiredness
- Lack of energy
- Problems with concentrating or memory
- Harder time exercising
- Difficulty controlling body temperature
- Higher risk of illness
- Learning difficulties in infants and children
You can start with tracking your food for a couple days to determine how much iron you are currently getting in your diet. Meet with a registered dietitian or physician to help you determine if you are meeting your personal daily needs.
ARE YOU AT RISK FOR IRON DEFICIENCY?
Several groups of people are at risk for iron deficiency, such as infants and children, teen girls, pregnant women, women with heavy periods, and vegetarians or vegans to name a few [2].
HOW MUCH IRON IS ENOUGH?
The current recommended dietary allowance (RDA) for adults is the following:
- Adult women, age 19-50: 18 mg
- Adult women age 51+: 8 mg
- Pregnant women: 27 mg
- Lactating women: 9-10 mg
- Adult men, age 19 and older: 8 mg
- Vegetarians: 1.8 times the RDA
Food has two types of iron: heme iron and non-heme iron. Heme iron is found in animal-based products, like beef, while non-heme iron is found in plant-based sources, such as spinach and beans. Heme iron is better absorbed than non-heme iron which is why vegans or vegetarians have recommendations above the RDA. Foods rich in iron include:
- Lean meat, seafood, and poultry.
- Iron-fortified breakfast cereals and breads.
- White beans, lentils, spinach, kidney beans, and peas.
- Nuts and some dried fruits, such as raisins.
IS AN IRON SUPPLEMENT NECESSARY?
It depends! As mentioned previously you should do an assessment on what you are currently consuming in your diet daily. Then you should work with your physician to determine your iron levels with a blood test. If you are not meeting your daily needs, a supplement is a good solution to ensure you get your daily needs met.
There are multiple forms of iron available in supplement form; here are some common ones you might see:
- Ferrous Sulfate
- Ferrous Gluconate
- Ferrous Bisglycinate
- Ferrous Fumarate
- Ferric Citrate
- Ferric Sulfate
You might also see iron supplements with the word “chelate” iron. This means that the form of iron is bonded to another substance to increase absorption or reduce gastrointestinal discomfort. Always stick with the recommended dose from your doctor, as high doses can cause gastrointestinal upset, such as constipation, nausea, and diarrhea [1].
HOW TO CHOOSE AN IRON SUPPLEMENT
Meet with your physician or a registered dietitian to discuss the right iron supplement for you. Iron supplements come in pill, chewable, gummy, and liquid form. Seek out professional advice from a registered dietitian to help you find the best iron supplement. You can get your iron as a standalone supplement or as part of a multivitamin. Not all multivitamins have iron, so be sure to check the label before adding a single nutrient iron supplement to your routine.
HELPFUL TIPS FOR INCREASING IRON ABSORPTION
When eating food with iron, combine it with foods high in vitamin C. This can help the body better absorb the iron. Pair your iron-rich foods with strawberries, oranges, avocado, or tomatoes to get the most benefit.
If taking a supplement, take it at least 30 minutes before a meal if it doesn’t upset your stomach to do so. This increases the chance for your body to absorb it. In addition, certain nutrients can bind with iron and decrease absorption, such as calcium in milk and tannins in coffee, tea, and red wine, so consume these foods at a different time as your iron supplement.
IRON FOR THE WIN
As you can see, iron plays an important role for our daily health and getting adequate iron can be a challenge. Determine if you need to add in a supplement to meet your daily needs and try adding in more iron-rich foods along with vitamin C for the most bang for your buck!
1.If required, your doctor may order lab work or will write a prescription for you. In some cases, your doctor may ask you to schedule a follow-up visit to ensure that you’re improving your health or achieving your health goals. Lab tests are not included in your GNC Health membership fee and are subject to out-of-pocket expenses.
Reference
- National Institutes of Health Iron Factsheet
- National Institutes of Health Consumer Factsheet
