IRONCLAD
Detecting and maintaining proper levels of this essential mineral.
Iron has long been equated with good health. On store shelves, packaging promotes iron content as a selling point for products. That’s because this vital mineral is essential to life and optimal body function. Everyone needs a consistent intake of iron, which can mean supplementation for those with low levels.
Iron is needed to carry oxygen. Without it, we couldn’t live as we would lack the ability to bring oxygen to body tissues. Also, iron allows muscles to store oxygen needed for optimal muscle function. Children need regular sources of iron for proper growth, as do women who are having menstrual cycles or breastfeeding.
Most of the iron in the body resides in the blood. Logically then, blood loss leads to iron loss. Once menstrual cycles have stopped completely, iron is no longer routinely leaving the body at a significant rate. Adult men and postmenopausal women typically need iron in much smaller quantities. These needs don’t mean that everyone should take iron supplements. In fact, excess iron can wind up acting as a damaging oxidant, and result in cancer, increased risk of infection and heart disease.
Some circumstances do require individuals to supplement iron. Women often experience a low blood count or iron load during pregnancy. Occurrences such as auto accidents, surgery or blood loss through the bowels might require extra iron to raise the blood count. A physical examination can give clues to an existing iron deficiency. Typical suggestive symptoms include fatigue, hair loss and pale skin. Those suffering from muscle cramps or restless leg syndrome should work with a physician to evaluate iron levels.
Certain medications can affect a person’s ability to absorb iron. The list of common offenders includes: Thyroid hormone, antacids and proton pump inhibitors (i.e. Nexium and Protonix), captopril (possibly other –pril blood pressure medications) and multivitamins [1].
If you are debating about taking extra iron, simple blood tests to assess levels can help. If the test displays deficiency, physicians will instruct you to consume foods higher in iron, and perhaps supplement as well. All men and postmenopausal women should check their multivitamin to make sure it does not contain iron, unless their physician has instructed them to take it for deficiency.
Most substantial food sources of iron are protein-based. Red meat, chicken (especially the dark meat), salmon, oysters and tuna are all great sources. Additionally, eggs, beans, Brazil nuts, almonds, oatmeal, and tofu contain the mineral. Iron is also in vegetables and grains, but is not thought to be absorbed as well. Vitamin C helps the body absorb iron. With this in mind, spinach and broccoli provide both.
Vegetarians can maintain adequate iron through plant-based sources, but run a higher risk of insufficient levels compared to omnivores. Many of these sources contain phytates which may lessen the quality of absorption.
It’s advised that patients not supplement without consulting a professional. The exception to this rule is menstruating females with moderate to heavy flow, who should consume iron in a multivitamin.
Only after detecting low levels through lab testing, supplementation should begin with the lowest dose, for the shortest duration needed to achieve normal levels. Iron can cause constipation. To minimize this risk and maximize iron absorption, supplements should be taken on an empty stomach with orange juice or supplemental vitamin C (500-1000 mg). During this time, work on increasing dietary intake.
Reference:
1. Natural and Alternative TreatmentsTM encyclopedia. www.consumerlab.com
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