Facts About Iron

Iron is a mineral found in every cell in the body. It is essential in making red blood cells, more particularly haemoglobin, which carries oxygen around the body.

If you don't have enough iron, your body can't make enough healthy haemoglobin to carry the oxygen - the cells all over your body will not get adequate levels of oxygen. This leads to fatigue which can affect everything from your brain function to your immune system's ability to fight off infections.

How much iron you need each day depends on your age, gender, and overall health. Iron is not excreted from the body in urine or faeces, but it is lost in blood, sweat and other secretions.

Women need more iron than men during the years that they have periods because they lose iron in menstrual blood each month. That's why women from ages 19 to 50 are recommended more than double the amount of iron than men.

After menopause, a woman's iron needs drop as her menstrual cycle ends and recommendations of iron requirements are then the same as for men. If you are still having periods over 50 years, iron requirements for menstruating women still apply.

Dr Louise Newson says that 'low oestrogen can affect the way your body uses iron so it can still be common to have low iron levels during the menopause'. 

The UK’s National Health Service (NHS) recommends daily iron intake to be:

14.8mg a day for women aged 19 to 50, or older if still having periods
8.7mg a day for men, and women over 50 years who are no longer having periods

Many people’s diets do not contain adequate sources of iron, however despite this, 95% of the UK population has enough iron in their blood to not be considered iron deficient.

Iron deficiency anaemia is caused by a lack of iron, often because of blood loss. Girls and women of reproductive age are particularly at risk, especially if they have heavy periods.

For men, and for women whose periods have stopped, iron deficiency anaemia can be a sign of bleeding in the stomach and intestines caused by medications such as ibuprofen and aspirin, or stomach ulcers, swelling of the large intestine (colitis), and piles. Any other conditions or actions that cause blood loss could lead to iron deficiency anaemia.

People often don't know they have anaemia until some of the following symptoms appear: looking pale, feeling fatigued, difficulty exercising, feeling short of breath, having cold hands and feet, having brittle nails or hair loss, trouble sleeping, or sores at the corner of the mouth or on the tongue.

Diagnosing iron deficiency anaemia usually requires a blood test and it is treated with iron tablets prescribed by a GP, and by eating iron-rich foods.

If left untreated, iron deficiency anaemia can make you more at risk of illness and infection, as your immune system will not be functioning at 100%, it may also increase your risk of developing complications that affect the heart or lungs – such as an abnormally fast heartbeat (tachycardia) or heart failure.

It's difficult for adults to overdose on iron just from food and taking supplements in the recommended amount, because an adult body has systems in place to regulate the amount of iron it absorbs.

Unlike other supplements though, when it comes to iron, more is definitely not better. Adults should not take any more than 45 mg of iron a day unless they are being treated with iron under close medical supervision. Taking high doses of iron supplements can cause nausea, vomiting, and stomach pain.

The iron in our Iron Complex supplement is 14mg, the NHS recommended daily amount is 14.8mg.

People with certain genetic disorders (such as hemochromatosis) are at risk of iron overload if their conditions cause them to absorb more iron from food.

If you are taking iron supplements, they must be kept well away from children as an overdose of iron in children can be toxic; symptoms of iron poisoning include severe vomiting, diarrhoea, abdominal pain, dehydration, and bloody stools.

Aiming to get your daily iron requirements from food is the best way to ensure your body has the iron it needs, as many of the foods rich in iron also contain other vitamins and minerals that work synergistically in your body to help it absorb and use the iron.

The most easily absorbable form of iron is from meats, especially liver and kidney, and from seafood, particularly oysters, mussels and sardines. However, meat and seafood need to be eaten with vegetables rich in vitamin C, to help our bodies absorb the iron. Although meat and seafood are rich in iron they should be eaten in moderation and be balanced out by eating plenty of plant-based sources of iron as well.

Almonds, walnuts, sesame seeds, sunflower and pumpkin seeds
Lentils, red kidney beans, cannellini white beans, black beans, soya beans
Dried apricots, dried figs, raisins, prunes
Green leafy vegetables such as watercress and kale
Jerusalem artichokes and leeks
Parsley and thyme
Jacket potatoes
Tomato paste
Eggs
Whole grains
Cereals and bread with added iron (fortified)

Tea
Coffee
Cocoa
Milk and dairy foods
Foods with high levels of phytic acid, such as wholegrains

It may be beneficial to take an iron supplement, particularly if you are still having periods, or if you are not getting enough iron in your diet. You may be advised to take a supplement if you have been diagnosed as iron-deficient anaemic, and this may be more than the recommended daily requirement. Taking more than the daily recommendation is not advised without medical supervision.

Some Iron supplements can cause side effects, the most common one being a stomach upset; other side effects are nausea, vomiting, diarrhoea, dark stools, or constipation. Adding extra fibre to your diet or taking a stool softener remedy can help relieve constipation. The types of Iron in our Iron Complex supplement is more easily tolerated and absorbed by your gut.

Side effects may be minimised if you start with a low dose of iron and then gradually increase the dose to the daily recommended amount. You can also try taking the supplement with food.

Iron supplements can decrease the effects of certain medications, including those for treating restless leg syndrome and thyroid problems.

Reflux medications can reduce the amount of iron that the body absorbs from food and supplements. It may be worth discussing iron supplements with your doctor if you take any prescription medication.

The best way to achieve optimal levels of iron is through your diet, rather than with the use of supplements. This minimises the risk of iron overload and ensures good iron intake as well as giving your body other nutrients that will help you absorb the iron. If you eat flesh, it is important to have a balance of plant-based sources of iron, not just the iron-rich sources from meat or seafood.

If you think you may be lacking in iron because you are experiencing some of the symptoms listed, speak to your healthcare professional and ask to have your iron checked.

Some of my favourite recipes for iron foods, other than meat or seafood, come from legumes/pulses/beans, nuts/seeds and some vegetables, such as Beetroot & Black Bean Burgers and Chickpea & Cumin Pancakes with a Mediterranean Salsa. Plus lentils are another good source, so how about you try sprouting your own, it is so much easier than you think - recipe here.