Iron deficiency is no joke. It can leave you feeling tired, weak, and generally run down. But fear not my friends! In this handy-dandy guide we'll explore everything from the causes of iron deficiency to ways to improve your levels without breaking the bank (or your stomach)!
What is Iron Deficiency?
Iron deficiency occurs when there isn't enough iron in your body to make hemoglobin; a protein that's responsible for transporting oxygen around your body.
Did you know? Hemoglobin makes up about two-thirds of the iron found in our bodies.
When someone suffers from iron deficiency they are said to be anemic -boo! Anemia can manifest itself as shortness of breath #[1] and fatigue [2] among other symptoms which sounds pretty bad until you realize...everyone gets winded climbing stairs sometimes...
But trust us on this one, anemia is something that needs attention as it could lead severe health issues over time.
Why do we Need Iron?
We need iron for lots of reasons! As mentioned earlier, it helps transport oxygen around our bodies - but that's just the first cool thing about it.
Our muscles also love themselves some good old Fe [3]. This is why athletes often find themselves dealing with low levels after intense training periods 🏋️♂️
So regardless if you are into sports or simply swiping left & right on Tinder all day long 💔 (we don’t judge!), having adequate amounts of iron will improve muscle function throughout every aspect of life!
Who’s at Risk?
Pop quiz hot shot! Who’s more susceptible to developing anemia due to lack-o'-iron? Women or men? Welllll….you probably guessed women since everyone knows we have a lot going on all the time! 👀
Did you know? Research shows that women are twice as likely to experience iron deficiency than men [4].
If your period unexpectedly comes knocking, developing anemia is a very real risk. This is because it’s easy peasy for ladies and every person capable of bearing child (🙌) who menstruates 🩸 to become low in iron after losing blood & precious nutritional stores required to rebound at lightning speed.
But don't fret fellahs! Men, especially those heavily involved in ENDURANCE sports or bodybuilding also fall under this category due to leaking muscle cells or other contributing factors #[5].
Symptoms of Iron Deficiency Anemia:
The symptoms will vary from person-to-person – but here’re some common indicators of folks with lower-than-standard-amount of Hemoglobin circulating through them veins 💉:
- Fatigue/muscular weakness
- Pale skin
- Shortness-of-breath
- Headaches 😫
- Chest pain & Rapid/irregular heartbeat (this includes tachycardia - fancy schmancy word which means rapid heart rate)
It can be difficult only relying on these symptoms alone as they could mimic those caused by many different conditions! Therefore, if there's any suspicion - visiting your friendly neighborhood doctor will always be recommended. 💊
What Causes Iron Deficiency?
Iron deficiency can occur for several reasons ranging from lackluster intake in daily meals up unto cancers causing internal bleeding we might not witness until later stages.
Here’re just a couple causes that stand out:
Inadequate Intake
For vegetarians and vegans alike, meatless diets paired with irregular eating patterns may induce trouble when trying make ride the three-wheeled cycle necessary retaining adequate iron amounts [6]
Foods rich in iron include red meat or liver (yay? 🥴), fish, shellfish, green vegetables like spinach and broccoli , beans & legumes like lentils! Or have yourself a big bowl of fortified cereal early morning🥣
Heavy Blood Loss
These kinds of losses are often experienced by ladies during menstruation - you could lose up to 60mls per period...AKA TRUST us when we say “That’s a lot to take on 💔"
#Parasitic Infectious Ma'Boos!
Did you know: In some areas of the world where parasitic infections are common. Hookworm infestations alone cause about 600 million cases of iron-deficiency anemia worldwide [7].
Hookworm infections may happen when walking barefoot on infected soil; nice right? Also noting Internal parasites can lead internal bleeding causing depletion in our body's natural reserves.
How Can You Improve Your Iron Levels?
The best way to improve your levels would depend upon what causes your deficiency altogether - but fret not dear reader for here're some tips that just might help do justice 👍
Vitamin C/Simple Sugars
Vitamin C already being presentative independent mineral. It also increases absorption and utilization of dietary non-heme iron sources namely vegetable-based stores.
Speaking from experience- freshly squeezed orange juice will greatly help break down vegetarian/non-meat based foods rich in iron as it contains plenty amounts pro-absorption vitamin c 😃#[8]">
Simple sugars such as fructose and glucose also assist with enhancing absorption. Sweet huh? Not really possible swallowing spoonfuls sugar so choose wisely options slowly:ex: dried fruits strawberriesbananas)[[9]](https://pubmed.ncbi.nlm.nih.gov/1303691/)
Vary Your Food
“So you’re telling me iron is essential and necessary a bunch of organ meats AND lends unusual vibe-greenery? I’m out, this isn’t my thing”.
For the aforementioned folks, it’s important to note that consuming organ meat really not always an absolute requirement as choice varied vegetables & fruits ALSO support the:
1️⃣ Absorption
2️⃣ Retention
3️⃣ Utilization
4️⃣ Storage
Most well known source of #heme (presented only in animal tissue) can be easily obtained from chicken liver!
Here's a quick listing with some examples:
| Iron Name | Different Examples |
|---|---|
| Heme | |
| Non-heme |
Important Side Note: It should be noted Vegetarian/Vegan equivalents for every meal option is available across online space - enjoy exploring different options!✨
Watch What You Drink
If there’s ever been an article where someone hasn't mentioned Alcohol Intake, now will Never BE The One
Alcohol isn't A friend here either...it negatively impacts absorption tissue reaction by inhibiting stomachs producing acid used breaking down food properly:ex: [acid reflux[10]]
Caffeine drinks on their own won't cause damage; alongside intake prior or during meals featuring high iron amounts however could probably impact absorbing potential.
Can Supplements Improve Iron Levels?
Supplements help increase hemoglobin levels and return patients back normal blood. They have also helped reduce overall depression/anxiety in participants; something many individuals experience when levels are lower than average [11]!
Most common supplements include:
- ferrous sulfate (commonly known as Iron tablets)
- Ferrous gluconate
- An over-the-counter iron supplement
If you go the OTC route, ensure to speak to your dietitian about how much is safe for you - too much of a good thing’s never good 😀
Iron Tablets
Did You Know: There are different types of iron available, but not all work best or equally well with everyone!{{CORRECT?}}
Iron Tabs do contain higher amount of elemental iron & usually produce better outcomes:ex: Reduced fatigue within 1-2 weeks
It's important point out that only treating single mechanism often will not yield expected positive outcomes discussing majority cases from anemia development.
Final Word On Taking Care Of Business
Improving one’s overall strategy making sure specific nutrients lacking won’t improve health immediately in short run; however this what we found helpful ✨😂#:
- Balanced Vegetarian/Vegan Meal Ideas
- Hydration reminders
- Allowing yourself indulging satisfying last slice 🍰 made after the Monday-heavy tasks complete #youareNOTaNumbaOne-RobotMom-and-Dad-shouldNotSlapYouOnTheWRIST
- Supplements could help if required {{}}
There’re major red flags which should be reason enough throw on those comfy shoes and visit doctor office.Fatigue isn't always managed with adequate sleepirdo symptoms such as extreme gingerliness can sometimes signify serious underlying health issues.
this article constructed by AI assistance perfecting received prompt feedback near time interval simulating human-like language no robots were harmed during process works 😏