In a report by the World Health Organization, low iron is one of the most common nutritional deficiencies around the world. But while it may be one of the most common, that doesn’t mean you have to live with its symptoms every day. Learn ways on how to prevent iron deficiency by understanding the common causes.
A Refresher: The Importance of Iron in the Body
Iron plays an important role in keeping the body’s vigor up. The nutrient is an essential component in the production of hemoglobin which is a protein substance in red blood cells. Hemoglobin carries and transports oxygen from the lungs to the different parts of the body.
Without enough iron, production of hemoglobin would be low and the distribution of oxygen becomes a problem. With poor oxygen distribution, tissues and muscles won’t be able to function effectively, and the following symptoms of iron deficiency may appear:
- tiredness
- pale skin
- noticeable heartbeats
- headaches and dizziness
- shortness of breath
- dry and damaged hair and skin
- sore or swollen tongue and mouth
- restless legs
Can you prevent or recover from iron deficiency? Definitely. But it would be helpful to learn about the causes of iron deficiency first.
What Causes Iron Deficiency
Unfortunately, there’s more than a few that contribute to your chances of having iron deficiency. Check out these common causes.
Inadequate dietary intake
Be careful of subscribing to fad diets! Know that there are two types of dietary iron, heme iron (type found in animal tissue) and non-heme iron (type sourced from plants). Studies suggest that the body absorbs heme iron more easily than non-heme iron.
The body having difficulty in absorbing iron
A healthy adult is said to absorb about 10-15% of dietary iron, but conditions such as celiac disease, ulcerative colitis or Crohn’s disease may affect the body’s absorption of iron.
How much iron your body absorbs is affected by a number of factors, such as the following:
- how much iron you consume
- the type of iron you consume (whether heme or non-heme iron)
- other dietary habits and factors such as drinking tea or coffee after a meal
Loss of blood
Where there’s significant loss of blood, iron deficiency usually follows. This includes blood donations, nosebleeds, and women’s monthly menstrual periods.
Pregnancy
A pregnant woman’s body needs more iron because it uses the nutrient to make extra hemoglobin for the mother and baby. If this increased need is not addressed, iron deficiency may occur.
Exercise
But exercise keeps the body healthy, you might say. When you’re active, you lose more iron due to heavy sweating. A portion from an article in The Guardian Clinic says that exercises, particularly high intensity and endurance types, increases iron loss by as much as 70%.
Whatever the cause, iron deficiency may progress and develop unpleasant symptoms that may affect your quality of life. Apart from poor health, mental alertness and productivity may be compromised.
Wait, Can Men Have Iron Deficiency Too?
Iron deficiency may be common in women, but it’s not exclusive to women! Men may have low iron levels for most of the causes discussed, and the symptoms are quite the same set.
An Overview on Preventing Iron Deficiency
Doctors would suggest getting enough iron through eating! Take these suggestions:
- Eat whole grain cereals, meat, poultry and fish.
- If you are vegetarian, you may need almost twice as much dietary iron each day as non-vegetarians. Plant- based sources of iron include: dark green leafy vegetables such as broccoli.
- Munch on Vitamin C-rich foods as this increases iron absorption.
- Cut back on the amount of tea and coffee you drink, especially around mealtimes. Tannins in these beverages bind to the iron and interfere with absorption.
- Consider taking iron supplements to help the body meet the ideal daily amount of iron. Iron + Vitamin B-Complex + Folic Acid (Hemarate FA) helps prevent and treat iron deficiency anemia.
When you experience the symptoms of iron deficiency, it’s best to consult with a doctor for proper diagnosis and treatment.
If symptoms persist, consult your doctor.
Read more articles and features on iron deficiency.
ASC Ref No: U156P072120HS, U039P081420HS, U041P081420HS, U084P070121HS
Sources:
https://www.healthline.com/nutrition/iron-deficiency-signs-symptoms
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron-deficiency-adults
https://www.healthline.com/health/mens-health/what-causes-low-energy-men
https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034
https://www.who.int/nutrition/publications/micronutrients/anaemia_iron_deficiency/9789241596107/en/
