Iron supplements are easy to purchase over-the-counter either alone or in a multi-vitamin but does everyone need extra iron in their diet? Iron is necessary for the body to function properly but it can become toxic if taken in excess. While most people get enough iron in the foods they eat, others may find they need extra iron in their diet.
Why Iron is Important
Iron is necessary in transporting oxygen through the red blood cells to the body’s tissues. Two-thirds of the body’s iron is found in hemoglobin, the protein in red blood cells that carries oxygen. Some iron is found in myoglobin which supplies oxygen to the muscles and is present in different enzyme reactions, one of which produces energy. Extra iron is stored in proteins for future needs and these stores are regulated by intestinal iron absorption.
Too little iron in the body can cause a person to feel overly tired and can cause a host of other health problems. However, iron overload caused by consuming too much iron or overdosing on iron supplements can cause toxicity in the body which can result in damage to some of the body’s organs. While some people do have a genetic condition called hemochromatosis which causes their body to absorb too much iron, a person can also overload on iron from foods and iron supplementation. This is why it is important for people to know if they have iron deficiency before taking an iron supplement.
Who is at Risk of Iron Deficiency?
Surprisingly, iron deficiency is the most common nutrient deficiency in the U.S. Iron deficiency occurs when not enough iron is absorbed into the body and the red blood cells cannot transport enough oxygen. This is generally referred to as iron-deficiency anemia. Iron deficiency is especially prevalent in babies, young children, teens and women during their childbearing years. Children who live below poverty level are also at risk of being iron deficient. People who are strict vegetarians may also become iron deficient because plant-based iron is not absorbed as easily as iron from meat. People with intestinal disorders such as celiac disease or Crohn’s disease may also be at risk of iron deficiency because these conditions may impair their ability to absorb iron.
Symptoms of Iron Deficiency
Symptoms of iron deficiency include:
- extreme tiredness and weakness
- concentration difficulties
- decreased immune system
- decreased ability to work or perform at school
- inflamed tongue
- delayed physical and cognitive growth in children
- behavior problems in children
- cracks in corners of the mouth
- development of spoon-shaped fingernails and toenails
- pica, craving substances such as dirt or clay
- increased menstrual flow in women
If a person suspects she is iron deficient, talk to a doctor about having iron levels checked. It is a simple blood test but can make a big difference. A doctor can then prescribe how much iron to add to the diet.
Adding Iron to the Diet
The best way to add iron to the diet is to eat iron-rich foods. Iron derived from meat products are absorbed more efficiently than those from plant-based foods. Iron-rich foods include:
- oysters
- lean, red meat
- clams
- turkey
- chicken
- fortified breakfast cereal
- oatmeal
- soybeans and other types of beans
- spinach
- raisins
While eating iron-rich foods is important, some people may find they need additional iron through supplements. Only take iron supplements if told to do so by a doctor to avoid iron overdose. It has also been found that taking 100 to 200 milligrams of vitamin C daily helps in the absorption of iron supplements into the body.
Iron supplements are not necessary for everyone and a blood test should be evaluated before it is decided if iron supplements are needed. People who are experiencing some or all of the symptoms of iron deficiency should talk to a doctor before adding additional iron to their diet.
Sources:
Office of Dietary Supplements “Dietary Supplement Fact Sheet – Iron” (Retrieved May 26, 2010)
The Natural Physician’s Healing Therapies by Mark Stengler, ND. Pages 275-280
Published Prentice Hall Press 2001 & 2010
Deanna Lynn Sletten - Deanna Lynn Sletten has been a freelance writer for newspapers, regional magazines and websites for 20 years. She specializes in the ...
