Low iron?
Did you know that iron deficiency is the most common mineral deficiency in the world? Around ⅓ of the world’s population is iron deficient.
Iron is notoriously hard to absorb - only 18% of available iron is absorbed in a typical western diet, and less from a vegetarian diet. If iron levels are low and won’t budge, it is worth asking WHY and investigating.
I always look at iron deficiency through 3 lenses:
Intake: Is intake sufficient? Are you eating enough iron rich foods? Vegans/vegetarians may struggle here.
Absorption: Are you actually ABSORBING what you are consuming? What form of iron are you using?
Loss: How much blood are you losing? Think menstruation, parasites sequestering iron, inflammatory bowel diseases, or other bleeding issues.
If your iron intake is sufficient and levels remain low, investigate:
Gut function:
Adequate stomach acid is needed to convert and absorb iron. Heartburn, reflux and/or indigestion and bloating alongside nutrient deficiencies is a big clue your gastric pH is not acidic enough.
Intestinal integrity and absorption: due to coeliac disease, food intolerances or gastrointestinal inflammation.
Check for parasites/bacterial overgrowth which can sequester and absorb your iron, leaving little for you to absorb!
Blood loss: how heavy are your periods? Over 50 - 80 ml blood loss across your bleed (see previous posts to quantify) is likely contributing to your iron issues. Bleeding from inflammatory bowel diseases can also contribute.
Nutritional cofactors or antagonists:
Iron is best absorbed alongside vitamin C, B6, folate and B12, which are needed for healthy red blood cells.
Low vitamin A and high copper can impair absorption, but these need investigating and shouldn’t be supplemented unless under guidance of a practitioner.
Tea and coffee, foods rich in phytates and polyphenols and taking calcium supplements at the same time as iron all hinder absorption.
Reach out if you need help uncovering your iron puzzle.