Iron deficiency iron deficiency in pregnancy iron supplement side effects

How to Raise My Iron Levels Quickly?

Low iron is one of the most common mineral deficiencies around the world today. It can lead to a slew of symptoms, including fatigue, headaches, shortness of breath, and paleness. Iron deficiency progress through several stages of increasing severity, eventually requiring medical attention. If you’re asking yourself “how to raise my iron levels proactively,” there are a few steps you could take today.

How to Raise My Iron Levels With Supplements

One of the quickest methods is to take iron supplement pills. Iron supplements are easy to find at pharmacies, grocery stores, and health centers. Many complete multivitamin solutions also include supplementary iron. Physicians typically recommend High-dose iron supplements for those suffering from moderate symptoms or after blood loss. People who want to know how to raise their iron levels because they’re experiencing mild symptoms can try a lower dose supplement.

Some of the higher dose supplements can carry several side-effects, including nausea. This is why these pills are better for short-term treatment of severe cases, not an ongoing solution. Many low dose supplements include other vitamins in minerals intended to improve iron absorption. IronCatch is one such supplement, increasing iron absorption without any side effects. Their formula of fish oligosaccharides, vitamins, and minerals helps your body make the most of the iron you’re already getting from your diet. You’ll have several times your initial iron absorption within just 30 days of taking this supplement.

raise low iron levels

How to Raise My Iron Levels With an Iron-Rich Diet

Ideally, a person should receive all of the vitamins and minerals they need from a balanced diet. This isn’t always realistic, and tracking micronutrients can be difficult. Many people supplement their diets with everyday multivitamins to make up for any deficiencies. The primary source of dietary iron is meat. This is the reason that many vegetarians suffer from anemia and require iron supplements.

The iron that comes from red meats, fish, and poultry is called haem iron. It is different from the iron that is present in grains, vegetables, and fruit. Your body is about twice as efficient at absorbing the haem iron from meats as it is at absorbing other iron. When a diet has no meat, it’s hard to balance the iron deficiency with non-haem iron. Some good non-meat sources of iron include beans, pasta, cereal, cauliflower, and cabbage.

Additional Options to Raise Your Iron

There are a few other methods for those who wonder how to raise my iron levels. Using a cast-iron skillet for cooking is one of these methods. Iron from the skillet transfers into the food you cook. This effect is more pronounced when cooking acidic foods, like pasta sauce. Humanitarian efforts take advantage of this effect by distributing pieces of iron to third world countries to be left in cooking pots.

You can try avoiding coffee and tea with meals. They contain tannins that inhibit your body’s ability to absorb iron. If you wait several hours after eating to have your coffee, you can avoid this effect. Some other foods can avoid that can inhibit your iron absorption, spinach and high-fiber foods. Your body can only absorb so many minerals at once. Calcium and zinc provide competition for iron, so taking multiple mineral supplements at once can be counter-productive.

Iron deficiency iron supplement side effects

Most Common Side Effects of Iron Supplements

Iron is a crucial mineral the body needs to make red blood cells. When people’s iron stores are too low, they become anemic and begin experiencing symptoms of tiredness or weakness. People who are pregnant, menstruating, or experiencing blood loss are at higher risk of becoming iron deficient. Medicines to increase the body’s iron store can be prescribed by a doctor or purchased over the counter.

Iron Supplements

People suffering from iron deficiency anemia often take supplements to alleviate their symptoms. There is more than one type of supplement, and they can be taken by people with anemia or at risk of developing anemia. A few of these supplements include ferrous gluconate (medium strength tablets), ferrous fumarate (high strength tablets or syrup), and ferrous sulfate (high strength tablets).

Iron supplements are necessary for people suffering from iron deficiency anemia, but they often have negative side effects. Let’s look at some of these side effects. Afterward, we will explore some alternatives to common ferrous-based supplements.

Iron Supplement Side Effects and How to Avoid Them:

 The main side effects attributed to supplements usually subside after your body adapts to the medicine. However, it is common for people to feel the following symptoms after taking a supplement:

–   Upset stomach

–     Nausea

–      Stomach pain

–     Diarrhoea

–   Constipation

These side effects are normal – however, patients should contact a healthcare professional if they feel concerned about their reaction. It’s possible to overdose, so people should avoid taking too much of these supplements. Iron overload disorder is completely avoidable and very dangerous to the heart, liver, and pancreas.

Preventing Side Effects with Proper Dosage:

Side effects from supplements usually subside as time passes. However, there are some steps people can take to diminish the negative effects. For instance, people should always follow the dosage amount recommended by the supplement supplier.

Be aware that both men, women, adults, and children all have varying recommended dosages. Pay close attention to the dosage stated on the supplement label to avoid any dangerous mistakes. If you are unsure, consult with a healthcare professional to determine what dosage is best for you.

Alternatives to Traditional Supplements:

Obviously, one of the simplest ways to increase iron intake without the help of supplements is eating iron-rich foods such as meat. Meat projects increase iron stores and iron absorption. Additionally, it is essential that people monitor their vitamin C intake, as this vitamin drastically affects iron absorption.

Without the correct amount of vitamin C, people are unable to absorb iron from food. Therefore, it’s crucial to eat a regular helping of foods like oranges, leafy greens, sweet potatoes, broccoli, red bell peppers, and strawberries. These foods are vitamin C rich and help your body absorb iron from the food you eat. Lastly, there is a new, iron-free supplement from Iron Catch that show significant results for people with anemia within 30 days. Iron Catch comes with no adverse side effects, making it an attractive choice for people considering iron supplements.

Iron deficiency

Iron Deficiency – The difference between iron intake (consumption) and iron absorption

Iron is a key mineral your body needs to function properly. It is critical for growth and development. Your body needs iron to produce hemoglobin proteins, which are crucial for the function of red blood cells.

You may find this surprising, but you can become iron deficient despite eating the correct amount of iron-rich foods and supplements.

Iron absorption, rather than iron intake, refers to the amount of iron you can process before the excess is removed from your body. Without the proper nutrients in your diet, your body can become less prepared to absorb iron. A lowered iron intake will eventually lead to symptoms of iron deficiency. Let’s take a look at foods that boost iron absorption.

Foods to Help Avoid Iron Deficiency:


Certain foods are optimal for preparing your body to absorb iron. These foods contain vitamins and minerals that help capture two types of iron proteins (heme and non-heme). So which foods are better for preparing your body to absorb iron?

Foods Rich in Vitamin C

Vitamin C can be consumed by eating or drinking citrus products like orange juice or limes. This vitamin is also found in leafy green vegetables, strawberries, melons, and bell peppers. Vitamin C helps the body capture non-heme iron (found in non-meat sources), thereby increasing overall iron intake.

Foods Rich in Beta-Carotene and Vitamin A

Your body needs Vitamin A to grow and maintain a resilient immune system. Beta-carotene is a pigment that your body converts to vitamin A. Adding foods with high vitamin A and beta-carotene content can increase your iron absorption two or even threefold. Foods rich in vitamin and beta carotene include carrots, spinach, sweet potatoes, squash, red peppers, cantaloupe, apricots, peaches, kale, and oranges.

Meat, Poultry, and Fish

These foods are rich in iron but also promote both heme and non-heme iron absorption. While meats, fish, and poultry provide iron absorption qualities, they are dwarfed by the effects of increasing intake for Vitamins C and A, as well as beta-carotene.

Foods that Inhibit Iron Absorption:

Some foods, while they provide essential nutrients, are not conducive to iron absorption. People, especially caregivers, need to monitor the intake of the following foods if they are dealing with iron deficiency.

-Egg protein

-Tannic acid



-High Fiber foods

-Phytic Acid (found in legumes, grains, and other plant foods)

The inhibiting effect of these foods can be counteracted with the Vitamin C rich foods mentioned earlier in this article. People suffering from anemia can alleviate their symptoms by carefully measuring their intake of these nutrients.


Without proper iron intake, you face serious health risks. Symptoms of iron deficiency anemia (a condition occurring due to low iron intake) include tiredness, shortness of breath, headaches, sensitivity to cold, and poor attention span. Give yourself the right nutrients to absorb more iron. Alternatively, there’s a new iron-absorption supplement called Iron-Catch. Iron-Catch doesn’t come with the same side-effects as traditional iron supplements. The all-natural supplement is rich in vitamins and minerals, giving effective results within 30 days.

iron anemia deficiency Iron deficiency

How to Fight Iron Deficiency Naturally?

Anemia caused by iron deficiency, a state in which the body is unable to produce hemoglobin, a protein that transports oxygen to the rest of the body. This naturally leads to several symptoms that affect normal life. Correcting these symptoms by detecting and taking the right iron supplements will lead to a healthy and happy life. Introducing Iron Catch, a non-iron supplement in your regular diet will help in normal iron absorption and in coping with iron deficiency naturally.


Iron is an essential component of the body and very often we find more women than men suffering from deficiencies. Iron deficiency in the body occurs when the body lacks mineral iron and is unable to absorb iron from food substitutes. This causes a condition called Anemia when red blood cells in the body begin to decrease. Iron is the chief component that helps to form hemoglobin, a protein that transports oxygen in the body. Therefore, it is important to have enough hemoglobin in the body so that the tissues and organs get adequate oxygen to function at its best. 

The causes of Anemia

The most common causes of anemia are improper diet, blood loss due to heavy periods, internal or external bleeding, inflammatory bowels and increased need during pregnancy.

The symptoms of Anemia

It is easy to detect the obvious symptoms of Anemia. However, signs and symptoms are different with age, so it is advisable to get a hemoglobin test done from time to time. The most common symptoms are:


Your body feels tired and requires perpetual rest. It does not have enough blood cells carrying oxygen and there is a perpetual feeling of tiredness. Your heart needs to pump and distribute oxygen-rich blood with greater effort to the whole-body causing exhaustion. Most people confuse fatigue as an outfall of their daily chores but in reality, it can be anemia. 

Dull pallor on the face

Your face starts losing its brightness and there is an unmistakable dull pallor on the face. The skin under lower eyelids is pale along with lips and nails. Those are the first sings that doctors detect. However, they still recommend a test as that is the surest way to confirm anemia.  


Being out of breath could have other reasons too, but this is also a sign of anemia. So, do not ignore it. The oxygen level can be low when you are suffering from a cold or any lung ailment too, but it is better to be sure. Walking or climbing stairs leave you gasping? An iron deficiency test is highly recommended. 

Regular headaches and feeling unstable

Low level of blood cells and the Anemia caused by iron deficiency can cause persistent headaches. Don’t confuse it with any other ailment as many are prone to do. When you suddenly get up after sitting for a long time, you can feel dizzy and unstable. These signs could mean that your body is not getting enough oxygen and iron deficiency caused by anemia is preventing the formation of new blood cells in the body. 

Faster heartbeats

Iron deficiency caused by anemia leads to faster pumping of blood in the heart. It is hard work for the organ that leads to palpitation. So even when you are sitting you will spot a noticeable difference in the heartbeat. When in doubt a test is required.


These are some of the sure signs of anemia and it is always best to determine with a test. Once you find yourself suffering from anemiacaused by iron deficiency, consult a doctor instead of self-treatment. Your doctors will recommend an increase in the intake of iron-rich food with iron supplements. Inclusion of red meat and poultry is extremely beneficial along with leafy spinach. However, in some cases, the body cannot absorb iron from these natural substances and iron supplements are needed. In that case, you could try Iron Catch, a non-iron supplement that helps in normal iron absorption and fights iron deficiency naturally. 

Iron deficiency

Antacids as a Risk and the Cause of Iron Deficiency Anemia

The term “antacids” is used to describe certain compounds that neutralize stomach acids, such as Tums, Maalox, Mylanta, and others. They directly neutralize the stomach acid and contain various forms of calcium, magnesium, and aluminum as active ingredients. Other drugs work by reducing the stomach production of acid (H2 blockers and proton pump inhibitors). Antacids can interfere with the absorption of iron, zinc, and other minerals by neutralizing stomach acid. Research suggests that antacids physically bind to folate and reduce its absorption by the body. Antacids that contain calcium may also compete for absorption with iron and impair iron absorption. Studies have shown that sodium bicarbonate and calcium carbonate causes the plasma iron to be increase to be 50% and 67% less than the control values. Another study shows that both calcium carbonate and aluminum hydroxide markedly reduce the amount of iron retained by the body.


PPI –Short Overview

The introduction of PPI (proton-pump inhibitors) into clinical routine practice happened almost 30 years ago. These medications are widely used in different countries treating wide range of acid-related problems, such as: heartburn, gastritis, ulcers, gastroesophageal reflux disease, Barrett’s esophagus. All of the members of this class of drugs share similar mechanism ofaction, by irreversibly blocking the hydrogen/potassium adenosine triphosphatase enzyme system (the H+/K+ATPase, or, more commonly, the gastric proton pump) of the gastric parietal cells. The proton pump is the terminal stage in the secretion of Hydrochloric Acid into the stomach lumen, making it the ideal target for acid secretion inhibiting.

PPI –safety issues

Although generally regarded as safe class of medications, in USA FDA has advised that no more than three 14-day treatment courses should be used in one year. In general, short-term use of PPI is well-tolerated, with relatively low incidence of side effects. These usually involve: headache, nausea, diarrhea, abdominal pain, fatigue and dizziness. Long-term use of PPI should always consider the balance between benefits and risks of the therapy. Clinical reviews on PPI long-term use recommend that PPIs should be used at the lowest effective dose in people with a proven indication, but discourage dose escalation and continued chronic therapy in people unresponsive to initial empiric therapy.


PPI and Nutritional status of some important vitamins and minerals

One of the quite important drawbacks of PPI use is their influence on status of certain nutritional ingredients. There are publications in the scientific literature showing reduction of Vitamin B12, Magnesium, Calcium in patients on PPI therapy. This reduction is mainly considered to be the consequence of changing the pH-status in gastrointestinal system, influencing the absorption of these certain ingredients. Vitamin B12 reduced levels have a detrimental influence on the function of different systems and organs in our body, such as central and peripheral nervous system function, production of red blood cells. Reduction in calcium absorption can lead to increased risk of fractures. Regarding MAGNESIUM, FDA issued the warning in February 2011, indicating that PPI-use is associated with hypomagnesemia. This phenomenon can cause different symptoms in the organism, including leg cramps, headache and others.


PPI, H2-receptor antagonists and IRON DEFFICIENCY

Lately, more and more publications raise the concern about PPI use and iron levels in the blood. A new study (Journal of Internal Medicine, 2018) from UK on more than 26,500 participants showed that there is a risk of more than 3.6 times to develop iron deficiency anemia in patients on chronic PPI therapy (>12 months) in comparison with non-PPI users and there is more than 1.5 time risk of iron deficiency anemia in intermittent (on-off) PPI users in comparison with non-users. Another study made on more than 450,000 (77 thousand newly diagnosed patients with iron deficiency vs 389,000 controls) participants covering a 15 year span (1999-2013) from USA, published in 2017 in the journal – GASTROENTEROLOGY, showed similar results: patients on PPI chronic therapy (more than 24 months) exhibited the 2.5-time higher risk of iron deficiency in comparison with non-users. PPI is not the only class of acid-lowering medications influencing the iron status in the body. The use of H2-antagonists (famotidine, ranetidine) was also shown as a risk factor for developing of Iron deficiency. The use of more than 2 years of H2-receptor antagonists is associated with the risk of more than 50% to develop iron deficiency in comparison to the non-users.

Apart with time-dependent risk of developing iron deficiency, a dose dependency also exist. The larger the daily dose of PPI taken (the base dose was Omeprazole 20mg once daily) –the higher the risk of developing IRON deficiency anemia. The exact mechanism behind the influence of PPI on absorption rate of iron in GI tract is not yet fully elucidated. However, by increasing the pH levels in PPI-treated patients, there is the decrease in the reduction of iron into it’s most bioavailable form –ferrous iron (Fe2+), and subsequently reduction in absorption efficiency and rate. Special populations who should be closely monitored in terms of their iron levels while on PPI, are elderly people and women of child-bearing age, who might plan their pregnancy, a period inlife when sufficient level of iron is of very high importance. Since there are medical conditions requiring long-term PPI use, there is a need for solutions preventing and minimizing the risks of Iron deficiency anemia.

iron anemia deficiency Iron deficiency

Low Red Blood Cells? Find Out If You Have Anemia

The most common reason of anemia is iron deficiency. Iron is a vital micro element in human body that is responsible for the formation of hemoglobin. It is a protein that carries oxygen to all parts of the body. About one third of iron is stored as hemosiderin and ferritin in spleen, bone marrow and the liver.


When someone develops anemia, the person is said to be anemic and is usually more tired, cold and looks pale. There can be different reasons what causes anemia but each of them causes a drop in the circulation of red blood cells. It can happen because any of the following reasons –

  • the body fails to produce enough hemoglobin
  • the body is producing the protein but cannot work properly
  • there is low red blood cells count in the body
  • the body breaks down the RBC is too fast

How common is anemia?

More than 2 billion people in the world, which is approximately 30% of the total population, suffers from anemia. It is more common in countries that have fewer resources. More than 3 million Americans are estimated to suffer from this disorder.

Who can be affected?

The truth is, anyone can suffer from iron deficiency. But iron deficiency anemia can affect the following people the most –

  • Women – because monthly menstruation often cause excessive blood loss. The condition can worsen if she has a condition like fibroids  Children – kids below 2 years of age need iron for their growth so any less intake can cause the condition
  • People over 65 – they are like to suffer from iron poor diet and for them it can even lead to a chronic condition
  • People living on blood thinners such as aspirin can have the deficiency of iron

Signs and symptoms

Most common symptoms of iron anemia deficiency includes but not limited to –

  • headache
  • dizziness or constant weakness
  • dry skin, paleness or bruises on skin
  • restless leg syndrome
  • fast heartbeat

Decreased absorption of food

This is one of the main reasons for iron deficiency. For people whose diet do not include heme iron is one of the major reasons for iron deficiency anemia. Heme iron can be absorbed more effectively than the non-heme iron which are available in plant based foods. Although Vitamin C and B12, zinc and folate can help in facilitating non heme absorption, you have to be careful about your diet chart which actually interfere with the iron absorption rate.

Proton pump inhibitors, antacids, calcium supplements have been studied to inhibit iron absorption in the body.

How is it diagnosed and detected?

Normally, there are tests that check the hemoglobin amount in the body. Hematocrit provides the percentage measure of the RBC in the blood which indicates the amount of iron reserve in the body. It also helps to understand the iron binding capacity. There are some tests which is used to calculate transferrin iron saturation which is a measure of the iron in the transit in the serum.

Sometimes a complete blood count, zinc protoporphyrin, reticulocyte hemoglobin content are done to test and diagnose the body condition.


Treating iron anemia deficiency can have different approaches depending on the condition and the threat of anemia. There can be an increased demand if you are in a growing spurt or are pregnant. If you have any blood loss condition such as heavy periods or elaborate surgeries, the interference with iron absorption will be different. For some, the approaches can be as simple as change in the diet while for others there can be a need to take iron supplements.

If you suspect you have iron deficit, take the help of a medical professional. Iron catch is one of the top iron supplements which are made from various vitamins and minerals and fish oligosaccharides that can help to promote normal iron absorption. With the first iron free iron deficiency solution, you can get improved iron absorption rate in the body. People reported fast and effective results within a month of consumption. Although there is no stated side effects like any other typical iron supplement, you should speak to your health care provider before taking it regularly.

Iron deficiency

Some Facts About Iron

Written byVictoria Rabi, M.D.,member of American Medical Association;Member of Florida Medical Association; member of AmeriClerkships Medical Society.

Iron is an important and vital microelement for all living organisms including humans. It plays a big role in multiple metabolic processes such as oxygen and electron transport as well as DNA synthesis. As a component of hemoglobin (Hb), an erythrocyte protein, iron helps transfer oxygen from the lungs to the tissues. Iron is also part of myoglobin, and it supports muscle metabolism and healthy connective tissues. It is part of and a co-factor of some enzymes, including the mitochondrial cytochrome system, which plays a crucial role in the production of ATP as the main source of energy of our organism. This explains most of our symptoms in regards to iron deficiency like tiredness, lack of energy, sleepiness, difficulty in maintaining body temperature (cold intolerance). This microelement is necessary for physical growth, neurological development, cellular functioning, as well as the synthesis of some hormones. Due to iron deficiency, our immune systems function significantly decreases, and our organism is easily prone to bacterial and viral infections. During pregnancy iron deficiency affects neural system development, causes growth retardation, miscarriages, preterm deliveries, an increase in maternal and infant mortality as many other major negative effects. In children, iron deficiency affects cognitive and physical development. In adults, iron deficiency causes difficulty concentration and impaired cognitive function as well. In athletes, iron deficiency (iron blood concentration has a significant reverse correlation with training degree) causes a decrease in physical performance, fatigue, and an intolerance to exercise as well as the other negative effects.

There are two types of iron. There is heme, a soluble ferrous form of iron easily absorbed by our organism, contained in meat and fish; and non heme, insoluble ferric form of iron is poorly absorbed by our body, contained mainly in plants. The average American diet, which contains 6-7 mg of elemental iron per 1000 kcal of food, is enough for iron homeostasis. From 15-20 mg/day of dietary iron, adults absorb only 1-2 mg. We mostly recycle iron from RBC and in majority cases, we need less content iron to be absorbed. There are enhancers (meat and fish, or “meat factor,” and ascorbic acid) and inhibitors (calcium, egg white proteins, milk proteins, albumin, tannins, tea, wine, and fibers) of iron absorption. The main role of iron transportation belongs to proteins like transferrin and ferroportin. The absorption and distribution of iron throughout our body is predominantly regulated by the peptide hormone hepcidin, which binds to ferroportin, an iron transporter presented on cells of the intestinal duodenum, macrophages, and cells of placenta causing increase ferroportin internalization and degradation and as a result decrease of iron absorption in general. Inflammatory processes increase the expression of hepcidin. The loss of iron in normal physiologic conditions occurs in the urine, and by the desquamation of the cells from the skin and gastrointestinal tract. The average male absorbs and loses around 1 mg of iron from their diet, while females in their childbearing years lose about 2 mg of iron daily. Women of childbearing age, athletes, seniors, vegetarians require more than average iron intake. Some pathologic (like blood loss acute or chronic, chronic inflammatory conditions, cancer patients, patients with gastrointestinal disorders, and many other pathological conditions), as well as physiologic (women cyclic periods, pregnancy, and breastfeeding) conditions can cause the iron deficiency. The main treatment is iron replenishment by iron and iron-containing supplements. Due to side effects of iron and iron-containing supplements like constipation, in certain cases, diarrhea, stool and teeth discoloration, nausea, vomiting, upset stomach, dizziness not everybody is compliant with this treatment. It can induce and increase inflammation in the gut and by increasing pro-inflammatory cytokines reduce erythropoiesis (RBC formation). Not everybody can undergo such therapy as it can flare many diseases in remission. In fact, to reach the desired levels of iron in blood the patient has to take it for at least a 6 month period. The iron-enhanced oxidative stress may lead to increased mutagenesis, cell death, ulcerations. Intravenous administration of iron preparations can cause hypersensitivity reactions, tachycardia, strong perspiration, worsening of rheumatic inflammation, myalgia, dysgeusia, iron overload, which can cause at the final stage of organ failure.

Ironcatch was invented to help with absorption heme as well as non heme iron from our diet making it more available for our organism to use. This supplement contains fish oligosaccharides which are more powerful than the regular “meat factor” and a blend of vitamins (ascorbic acid, alpha-tocopherol, and folic acid) and microelements (zinc and copper). All these elements improve iron absorption, increase energy level, support the immune system, and maintain well being of the human organism in general. This supplement can be taken by any patient despite the anemia etiology. Certain medications can decrease the iron absorption, like antacids and others, always try to have like 2 hours interval in between taking Ironcatch and other medications patients are on. It has no known side effects. Ironcatch simply increases affinity and susceptibility, as well as expression and the efficiency of the iron transport system, and makes bioavailability of iron for our organism higher. Compared to iron and iron-containing supplements, patients who suffer from irritable bowel disease, ulcerative colitis, and Crohn’s disease can take it without fear of disease exacerbation. It is gluten-free which makes it suitable for patients with celiac disease. People who receive blood transfusions on a regular basis due to anemia can increase blood iron levels by simply taking Ironcatch. Depending on the severity of anemia, patients can start from 1 tablet twice a day during the main meals for 2-4 months, and a maintenance dose is 1 tablet a day. A significant result can be noticed already in 30 days. This is a valuable innovation in our medical and clinical fields.

Iron deficiency

Keeping up the iron balance with the right food while stuck at home

Most of us are aware how deficiency or over-consumption of various essential elements has noticeable after effects on human health. There are several features that determine the benefits and negative effects of any element in human body. This includes but not limited to metabolism, absorption, and other major interactive physiological processes.

Iron is one of the essential elements for almost all living organisms as it contributes in carrying the metabolic processes. For human, it is responsible for transporting oxygen transport, carrying out deoxyribonucleic acid (DNA) synthesis, as well as in electron transport. That being said, it is important to have a regulated amount of in the form of free radicals, as too much of it can result in tissue damage. Disorders of iron metabolism are commonly seen amongst a huge percentage of global population and can result in diverse clinical manifestations. The most common one is anemia.

Did you know?

The fraction of iron absorbed from the daily food may range from 5% to 35% and depends on a number of factors such as age, physical activities and type of iron.

During the stage of early infancy, the iron requirements are met by human milk. However, the need for iron rises becomes important and more from 4-6 months after birth and typically should be anywhere between 0.7-0.9 mg/day. Of 1 and 6 years of age, this requirement almost doubles and becomes considerably high in adolescents. Iron is one of the most vital elements during the period of growth spurt and more so for menstruating girls. For boys, the need for iron reaches high during puberty.

The fine balance between dietary uptake and loss is necessary to maintain the iron balance in the body. As and how there is augmentation of body mass, thete will be boost in iron requirements.

The highest probability of suffering iron deficiency is amongst those who cannot have adequate access to iron rich foods and it is applicable to anyone irrespective of the age and gender.

Consequences of iron deficiency

Iron deficiency results from depletion of iron stores in the body. The primary reason is difficulty or problem with iron absorption which fails to keep pace over a long period with the metabolic demands of the body. It fails to aid in the normal body growth and to replenish iron loss, which is primarily related to blood loss.

The primary causes of iron deficiency can be any of the following –

  • low intake of bio-available iron
  • increased iron requirements caused from rapid growth
  • pregnancy
  • heavy blood flow in menstruation, and
  • excess blood loss from pathologic infections

How Your Body Uses Iron in Food

When you eat iron rich, it is absorbed mainly through the upper part of the small intestine. There are two forms of dietary iron- heme and non-heme. While sitting back at home and being stuck in this pandemic, you should be aware of the benefits of iron-rich food and how it can impact your health. Monotonous diets can also complications in iron absorption and accumulation.

Common food items rich in Iron

With a daily value (DV) is 18 milligrams, Iron is an essential nutrient that can be found in the following sources-

Animal-based sources of iron

  • liver (chicken, lamb)
  • sardines
  • egg (chicken)
  • duck
  • beef
  • lamb
  • salmon

Plant-based sources of iron

Plant foods that have non-heme iron include-

  • legumes (such as lentils, chickpeas, beans)
  • firm tofu
  • dried apricots
  • dried apricots
  • pumpkin seeds (pepitas)
  • sunflower seeds
  • nuts (cashews and almonds)
  • wholegrain cereals (oats or muesli, brown rice, whole meal bread, amaranth and quinoa)
  • vegetables such as kale, broccoli, spinach, and green peas

Eating a balanced, healthy diet which has all the nutrients along with being good sources of iron can help prevent the deficiencies. However, if you feel there is any sort of constant fatigue or weakness, do not delay to get in touch with a doctor at the earliest.