Low in iron? See what you can do [OLD]

In nutritional therapy we try to improve client's symptoms but more importantly, we want to figure out why they are there. If you have low iron levels in body, you should consider possible reasons.

  • Do you eat lots of processed foods and dairy? Fast and junk foods are low in nutrients such as iron while dairy (as well as high calcium) can interfere with iron absorption.
  • Do you drink tea and coffee with meals? Both of them can significantly reduce iron absorption.
  • Not enough greens, beans, nuts and seeds and other iron sources? If you're on a veggie diet, is it well planned?
  • Could it be absorption issues (so many possible gastrointestinal conditions)? Especially suspect it if you're not vegetarian/vegan, as heme iron in animal foods is generally absorbed easily. If you're a man with low iron, investigate it, as iron is usually well recycled in the body and you don't have monthly losses.
  • Could you have internal bleeding that depletes your stores (e.g. long term aspirin use) or do you suffer from heavy menstrual flow (again, why could that be the case?)?
  • Do you donate blood too often (yes, that does happen)?
  • Do you take high doses of supplemental zinc (or calcium)? It can reduce iron absorption.
  • Could it be low thyroid function? Hypothyroidism could be suspected and vice versa when iron levels are low.
  • Do you have an active infection or are you under high level of stress? Are you pregnant? This could show lower Haemoglobin levels but doesn't necessarily mean you're iron deficient. You should still look into it!

Either way, make sure the tests investigate not only your Haemoglobin but also serum Ferritin (ideally, serum Transferrin saturation, serum Iron and Total Iron-Binding Capacity as well).

If you've been recommended to take iron supplements, find a good quality one and have your levels re-checked in 3 months. Don't just look for 1-a-day tablet - see what (elemental) iron levels are in it and what form of iron it is. Iron bisglycinate is generally well absorbed but you can also find food state iron (which I personally prefer).

Diet-wise, make sure you consume iron rich foods with vitamin C rich foods. And remember, vitamin C is not just in oranges! Greens, bell peppers, berries, fresh herbs and other fruit and veg are great sources. Green smoothies might be a good idea - you can chuck anything you like in there!

Cooking in cast iron pots and pans can also increase iron levels in the meal, especially if the food is quite acidic (e.g. cooked using tomato sauce).

Have a tablespoon of blackstrap molasses once in a while - it's rich in iron as well as calcium, magnesium and potassium. I encourage using it as a sweetener (instead of sugar, not on top!) rather than a food - in porridge, when making your own granola, sweetening beverages or in baking.

Avoid eating iron-rich foods with dairy, tea, coffee, bran or other isolated fibre.

And ideally, address the root cause!

P. S. Check out the Lucky Iron Fish

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