IRON DEFICIENCY is not inherently anemia. "There is the mistaken belief (even among those who should know better) that if you do not have anemia you have enough iron. Unfortunate and gross misinformation is given to the general public. In truth, the development of anemia is the last stage of iron deficiency occurring after many functions are already impaired."Iron is vital in hemoglobin which carries oxygen through the entire body. It is also needed for enzyme function including neurotransmitter function which "is why depression, learning and memory problems, and other brain malfunctions may be early signs of iron deficiency...This is why there are so many symptoms associated with iron deficiency which may not necessarily be related to anemia."
Some people are more predisposed to becoming deficient in iron. Inefficient iron absorption is a hereditary trait but at least half of the population is at risk. Only males are relatively safe, unless quite elderly and malnourished, or with specific risk factors. Here is a list for increased susceptibility:
- Babies given cows’ milk instead of breast milk or iron fortified formula. Cow and goats milk are very low sources of iron and the iron is poorly absorbed. Breast milk is a good source of bioavailable iron, assuming the mother has adequate iron stores.
- Embryos in formation. Low maternal iron may result in intrauterine growth retardation, low birth weight, increased infant mortality, and increased maternal complications and mortality.
- Children 1-4 years old are at risk because of rapid growth unless iron fortified food or supplements are given. Iron deficiency early in childhood can have long-term effects on mental development that may be irreversible. Iron deficiency is not easy to detect without a blood test. Most babies, particularly those who are premature or have low birth weight, need an iron supplement. Give as an iron fortified formula or as a separate liquid supplement to breastfed babies.
- Teenagers are at risk because of rapid growth rates, and poor eating habits.
- Menstruating women, especially those who have heavy periods. Menstrual bleeding is one of the most common causes of low iron. Such women require twice as much iron as do men. Thirty five-fifty percent of young otherwise healthy women have some degree of iron deficiency. More so in pregnancy.
- Women using an IUD (because they generally have heavier periods)
- Pregnant, postpartum and breastfeeding women
- Women with more than one child
- People who repeatedly crash diet
- Vegetarians, (since animal products contain the most usable forms of iron.)
- Athletes in training, as they may have exercise induced iron loss, especially with endurance sports and body building
- People with kidney failure
- People with worm infestation, or chronic parasites
- Low income earners
- The elderly have both decreased intake and absorption
- Regular blood donors. Each 500ml of donated blood costs 200-250mg of iron.
- People with conditions that predispose them to bleeding, such as gum disease or stomach ulcers, polyps or cancers of the bowel
- Those with gastrointestinal disorders such as low or absent stomach acid, celiac disease, ulcerative colitis, Crohn’s Disease, partial removal of the intestines
- People taking aspirin as a regular medication
- Those with low thyroid functioning
WHAT ARE THE SYMPTOMS OF IRON DEFICIENCY
With all the possible consequences from iron deficiency, you can see the extraordinary impact of low iron and why this is such an important topic. An iron deficient person would not have all of these symptoms, but some constellation of them. With 5 or more, consider iron problems.
- Depression
- Fatigue
- Listlessness, weakness, decreased work productivity
- Impaired learning and cognitive function
- ADD and ADHD type behavioral disturbances
- Developmental delay in infants and young children
- Poor memory
- Decreased attention span and increased distractibility
- Impaired reactivity and coordination
- Irritability
- Dizziness
- Appetite loss
- Cravings for non foods such as ice, dirt or clay
- Constipation
- Difficulty swallowing (because low iron may cause a thin membrane to grow across the esophagus)
- Joint soreness
- Night time leg cramps
- Asthma
- Sores on skin, or itching
- Poor wound healing
- Can cause excessive menstrual bleeding
- Hair loss (LOW IRON IS A FREQUENTLY OVERLOOKED CAUSE OF HAIR LOSS)
- Headaches
- Sore or burning tongue
- Soreness in corners of the mouth
- Brittle, flat, or spoon shaped nails
- Longitudinal ridges on nails
- Heart palpitations on exertion
- Shortness of breath
- Cold extremities, with decreased resistance to cold and poor regulation of body temperature
- Tendency to recurrent infections
- Chronic bladder infections
- Anemia (hypo chromic, microcytic) paleness, weakness, drowsiness, fatigue
- Numbness &/or tingling
- Night sweats
- Fragile bones
- Growth impairment in children
- Eye soreness
- Vague gastrointestinal symptoms: belching, gas, nausea
- Vitiligo (light blotches on the skin)
- Swelling in the ankles
- Bluish tint to the whites of the eyes
- Visual disturbances
- Papilledema (swelling inside the eye)
- Enhanced heavy metal absorption and risk for toxicity. Those with low iron will have an increased GI absorption of metals which is not specific for iron, so will absorb more lead, cobalt, cadmium, mercury. High blood levels of lead are more common in children with low iron.
- Foods with high iron
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- Oysters, clams, caviar
- Iron-fortified bread and cereal, wheat germ and bran, rice bran
- Lean red meat
- Nuts/seeds (pistachio, pinon nuts, black walnuts, sesame, sunflower, pumpkin)
- Egg yolks
- Dried beans and legumes
- Blackstrap molasses, sorghum syrup, brewer’s yeast
- Dried fruit (apricots)
- Dark leafy green vegetables (chives, parsley)
- Nettle tea
- Foods cooked in an iron skillet
- **TAKE IRON WITH VIT. C FOR INCREASED ABSORPTION!!
WHAT IS THE USUAL REQUIRED MAINTAINANCE DAILY IRON INTAKE?
1-1.5 mg per kg daily --> 2.2# =1kg Infants Approx 3-10mg Children 1-11 years 6-10mg Teenagers 10-27mg Menstruating teens and women 12-23mg Pregnant and nursing women 35-100mg Non menstruating women 7-9mg Elderly 8-10mg Men aged 19 years and over 7-9mg The above refers to absorbed amounts or iron, which are far less than ingested amounts.
READ MORE ON EXCESSIVE IRON, IRON AND THE THYROID, CHILDREN WITH IRON DEFICIENCY AT THE LINK PROVIDED BELOW.
There are two forms of iron--click here to read about these.
Most of the information provided here is from Priscilla Slagle M.D. on thewayup.com
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