Iron
Summary
Iron (FatSol) [DV ~ Men 15mg, Women 25mg] {Half Life = 2 Days} Helps oxygenate the blood, convert blood sugar to energy, boosts the immune system, aids cognitive function and supports healthy skin, hair and nails. Iron deficiency anemia is common in those suffering with autoimmune diseases or do not eat high iron foods. The storage form of iron, ferritin, is absorbed through the intestines. It is common for those with autoimmune conditions to have damage to their gut lining or leaky gut syndrome making it hard to absorb.
Iron can be harmful in large amounts [>150mg/day].
Iron is a vital mineral that plays a crucial role in maintaining various physiological functions in the human body, particularly in the formation of hemoglobin, which is essential for transporting oxygen in the blood and also supports general energy and focus, gastrointestinal processes, the immune system, and the regulation of body temperature. It is one of the most common deficiency in humans, with it being the highest deficiency in woman and almost half of the cases commonly become anemia.
Energy and Focus: Iron is necessary for the production of ATP (adenosine triphosphate), the main energy currency of cells. Adequate iron levels help maintain energy levels and cognitive function, including focus and concentration.
Gastrointestinal Processes: Iron is involved in the metabolism of enzymes that aid in digestion and absorption of nutrients. It helps maintain the health of the gastrointestinal tract, ensuring efficient nutrient absorption.
Immune System: Iron is crucial for a healthy immune system. It supports the growth and differentiation of immune cells, particularly lymphocytes, which play a key role in the body's defense against infections.
Regulation of Body Temperature: Iron helps in regulating body temperature by supporting the function of the thyroid gland, which produces hormones that manage metabolism and heat production.
Enzyme Function: Iron acts as a cofactor for various enzymes involved in metabolic processes, including DNA synthesis and repair, as well as the production of neurotransmitters.
Iron Deficiency and Toxicity
Iron deficiency is one of the most common nutritional deficiencies worldwide, leading to anemia, characterized by fatigue, weakness, and impaired cognitive function. It can result from inadequate dietary intake, poor absorption, or increased needs during periods of rapid growth, pregnancy, or blood loss.
Signs;
Weakness, especially during physical activity or exercise
Irritability
Headaches
Chest pain or trouble breathing
Unusual cravings, such as for ice chips
Restless leg syndrome
Conversely, excessive iron intake can lead to toxicity and conditions such as hemochromatosis, where iron accumulates in organs, causing damage. Therefore, maintaining balanced iron levels through diet and, if necessary, supplements under medical supervision is crucial for overall health.
Iron is available in two forms in the diet: heme and non-heme iron. Heme iron, found in animal products like red meat, poultry, and fish, is more readily absorbed by the body. Non-heme iron, found in plant-based foods like beans, lentils, spinach, and fortified cereals, is less efficiently absorbed. Consuming vitamin C-rich foods alongside non-heme iron sources can enhance absorption.
High Iron Foods (from highest to lowest, per 100 grams)
Dark Chocolate [95%] (12mg)
Cashews (6.7mg)
Nutritional Yeast [Non-Fortified] (6mg)
Chickpeas (6.2mg)
Parsley (6.2mg)
Venison (4.9mg)
Pistachios (3.9mg)
Almonds (3.7mg)
Macadamias (3.7g)
Sourdough Bread (3.4g)
Beef (3.6mg)
Lentils (3.3mg)
Walnuts (2.9mg)
Spinach (2.7mg)
Pecans (2.5mg)
Coconut (2.4mg)
Hummus (2.4mg)
Brazil Nuts (2.4mg)
Wholegrain Bread (2.4mg)
Lamb (2.1mg)
Wholegrain Pasta (2mg)
Eggs [Pasture Raised] (1.8mg)
Tuna [Skipjack] (1.6mg)
Green Peas (1.5mg)
Broccoli (1mg)
Pork (0.9mg)
Salmon [Wild Caught] (0.3mg)
References
Common vitamin deficiencies for US women | UHEalth Women’s Health & Wellness Initiative. (n.d.). University of Miami Health System. https://umiamihealth.org/en/treatments-and-services/uhealth-comprehensive-women%E2%80%99s-health-alliance/women's-services/nutrition-services/common-vitamin-deficiencies-for-us-women#:~:text=Iron%20deficiency%20is%20the%20most,building%20and%20maintaining%20strong%20bones.
LD, M. W. R. (2023, June 26). Everything you need to know about iron. https://www.medicalnewstoday.com/articles/287228
What causes iron deficiency & how to know if you have it. (n.d.). Houston Methodist on Health. https://www.houstonmethodist.org/blog/articles/2022/nov/what-causes-iron-deficiency-how-to-know-if-you-have-it/