Are you pale, constantly tired and unfocused? An iron deficiency could be the cause of your symptoms. Here you can find out everything you need to know about the mineral iron.
Iron - What is it?
Iron is one of the minerals. These can be divided into macroelements and trace elements, depending on daily requirements. Iron is classified as a trace element, which we only need in small doses.
Iron - What is it needed for?
The mineral has several functions in the body:
- The most well-known and probably most important function of iron is the transport of oxygen from the lungs to the body cells. This transport takes place via the blood. For this purpose, iron is incorporated into the red blood cells (erythrocytes) in the form of the blood pigment (hemoglobin).
- Myoglobin performs a similar function. This is found in the muscles and facilitates the transfer of oxygen from the blood to the cells. The muscles need oxygen for contraction.
- Iron is also needed for the transfer of electrons.
- Furthermore, iron is involved in enzymatic reactions such as those in metabolism.
Preventing iron deficiency: This is how it works!
Healthy people can generally cover their iron requirements through their diet. However, there are a few things to consider.
Both animal and plant-based foods contain iron, but in different forms. Fe3+ (heme iron) is found in animal products such as muscle meat. It can be absorbed by the body at a rate of about 10 - 25%. Fe2+ from plant-based foods such as chard, on the other hand, only has an absorption rate of about 3 - 8%.
Therefore, people who eat a vegetarian or vegan diet are more frequently affected by iron deficiency. For them, dietary supplements can be useful in preventing iron deficiency.
Tip: You can absorb iron from plant-based foods better if you consume it together with vitamin C. Other foods such as coffee, on the other hand, inhibit the absorption of the mineral.
Preventing iron deficiency: How much iron does the body need?
A healthy iron intake is a balancing act between too much and too little iron. Because with this mineral, the difference is not far apart. The German Nutrition Society makes the following recommendations:
Menstruating women should consume 15 mg of iron daily. During pregnancy 30 mg and during breastfeeding 20 mg. Men and women who do not menstruate should consume 10 mg of iron daily.
Too much iron in the blood?
Iron cannot be actively excreted by the body. Therefore, the body can only regulate the amount of iron to a limited extent via the absorption rate in the intestine. If too much iron is absorbed, certain pathogens such as hepatitis C viruses benefit from this. You are therefore more susceptible to these diseases.
In addition, excessively high iron levels are a risk factor for diseases such as arteriosclerosis and also cancer. The formation of free radicals by iron ions is responsible for this.
Therefore, it makes sense to have your blood values checked if you suspect an iron deficiency and then act accordingly. But how do you actually recognize a deficiency?
Recognizing iron deficiency: What are typical symptoms?
First of all: There are many causes of iron deficiency. In addition to an insufficient supply through diet, unusually heavy menstrual bleeding in women, injuries or intestinal diseases can also be responsible.
In case of iron deficiency, the following symptoms can be signs of an iron deficiency:
- Headaches
- Dizziness
- Fatigue
- Concentration problems
- Nervousness
- Mucosal changes in the mouth
- Impaired heat balance (feeling cold in warm surroundings or increased sweating)
- Dry skin
- Hair loss or dull hair
- Brittle nails
- Paleness
In children and infants, growth retardation and cognitive impairments can also occur. Therefore, prevention during pregnancy and in breastfeeding women is particularly important.
An iron deficiency impairs the formation of red blood cells. This ultimately leads to iron deficiency anemia.
To prevent iron deficiency or to treat anemia, dietary supplements can be used.
Iron deficiency in brief
The mineral iron plays an important role in oxygen transport. Iron is therefore essential for the formation of red blood cells.
Since iron from plant-based foods has a low absorption rate, people with a vegetarian or vegan diet more frequently suffer from a deficiency. In addition to diet, there are other causes of anemia, such as intestinal diseases. In general, women are more likely to be affected by iron deficiency anemia due to the loss of iron through menstruation.
Since both a deficiency and an excess of iron are possible, you should have your blood values checked if you suspect an iron deficiency. Symptoms can include fatigue, headaches, concentration problems, and dry skin.
If your suspicion is confirmed, dietary supplements with iron and vitamin C can help you. So that your cells can breathe freely again.
Sources
- https://pubmed.ncbi.nlm.nih.gov/31229492/
- https://www.dge.de/wissenschaft/referenzwerte/eisen/?L=0
- Biesalski, H. K.; Grimm, P. & Nowitzki-Grimm, S. (2011). Taschenatlas Ernährung (5th edition). Thieme.
All our articles are written by nutritionists and checked for content quality by experts.
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