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One of the most studied nutrients in history, iron deficiency and toxicity are well understood and researched. Most of the iron in our bodies is complexed with hemoglobin and is essential for oxygen transport in the blood. Iron deficiency is a major problem in under-developed countries and is the most commonly deficient nutrient in the world. Fortification of various products is wide-spread in the United States and around the world to combat this deficiency.
The absorption of iron takes place in the duodenum and upper jejunum (small intestine). Of total iron intake, only 5-15% is absorbed. Absorption depends on many factors: the body's requirement (during deficiency state absorption will be better); type of iron (ferric or ferrous form); and concurrent intake of some food items or medication (citrus fruit increase absorption whereas medicines such as antacids can reduce absorption).
Diets based on cereals permit only low levels (2-5%) of absorption, while diets containing low levels of cereals and high levels of meat and fish permit 10-20% absorption. Oxalates and phytates in the diet, as well as its protein quantity, affect the absorption also. Presence of vitamin C enhances the iron absorption, which is why consuming citrus fruit along with iron helps. An excess of calcium or intestinal parasites such as hookworm is believed to reduce absorption of iron.
Source
Tips for Getting and Absorbing Iron:- Eat foods that are good sources of iron. Concentrate on green, leafy vegetables, lean, red meat, beef liver, poultry, fish, wheat germ, oysters, dried fruit, prune juice and iron-fortified cereals.
- Eat foods high in vitamin C, such as citrus fruits, tomatoes, and strawberries. Vitamin C helps your body absorb iron from food.
- If you drink tea, drink it between meals because the tannins in tea inhibit iron absorption. Alternatively, add milk to the tea - the calcium in milk binds with the tannins. (Herbal tea does not have tannins.)
- Take an iron supplement, but check with your doctor first. Note: Recent research is suggesting that high levels of iron in the blood may increase the risk for heart attacks.
- Avoid antacids, phosphates (found in soft drinks, beer, ice cream, etc.), and the food additive EDTA. These block iron absorption.
Various salt forms of iron exist, chelated sources of iron are also excellent sources of this mineral when supplementation is necessary.
Directions
Unfortunately, too much iron can lead to oxidative stress (forming excessive free radicals) and adhesion of blood cells. The iron load on most males in developed countries is sufficient and in many cases in excess. It is for this reason that many studies do not recommend that men take supplemental iron. Recent studies have also shown that nearly 90% of women (in the United States) within child-bearing ages are not deficient in iron. The current US RDA for iron is 18mg.
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Iron can help with the following: | | | | | Circulation |  Anemia (Iron deficiency) | Iron supplementation, with as much as 200mg of elemental iron per day, is the obvious therapy for treating and preventing the recurrence of iron deficiency anemia. |
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Digestion |
 Atrophic Gastritis |
Immunity |
Weakened Immune System |
Infections |
Canker Sores (Aphthous Ulcers) |
Metabolic |
Metabolic Diet Type
Not recommended for:
 Hemochromatosis (Iron overload) |
Musculo-Skeletal |
Restless Leg Syndrome| | RLS has been associated with an iron deficiency as measured by low ferritin levels. The anemia that results from an iron deficiency may or may not have appeared yet; patients whose serum ferritins were lowest initially improved the most. |
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Nutrients |
Iron Requirement
Vitamin B12 Requirement| | Extra iron may be needed in severe cases. |
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Skin-Hair-Nails |
 Boils, Abscesses, Carbuncles| | Recurrent boils are sometimes associated with low iron levels. |
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Uro-Genital |
Menorrhagia (Heavy Periods)| | The following observations have been made regarding iron:- Positive response to iron supplementation alone in 74 of 83 patients (in whom organic pathology had been excluded)
- A high rate of organic pathology found (fibroids, polyps, adenomyosis, etc.) in the patients who failed to respond to iron supplementation
- A decreased response to iron therapy when initial serum iron levels were high
- A correlation exists between menorrhagia and depleted tissue iron stores (bone marrow) irrespective of serum iron level, thus serum ferritin may be a better test than serum iron
- A well-controlled study showed improvement in 75% of those on iron supplementation, compared with 32.5% for a placebo group.
'Heme' iron (from meat) is 10 times more absorbable than most other forms of iron. |
Pregnancy-Related Issues| | Iron is routinely prescribed for pregnant women during the second and third trimesters, when blood volume increases by 50%. The growing baby is also making blood. Hemoglobin, the blood component that carries oxygen to the cells, is composed in part of iron. During pregnancy, your baby receives plenty of this critical mineral because your body absorbs iron more efficiently. [Eskeland B, et al. Acta Obstetricia et Gynecologica Scandinavia 1997;76: pp.8228]
There is some controversy about whether iron supplementation is really needed or effective, except for women such as diabetics or those with anaemia, whose iron deficiency is a real threat. [Lao TT, Tami KF. Diabetes Care 1997;20(9): 13689] Iron supplementation for anemia often fails because women don't take iron long enough, say researchers at the University of California, Berkeley. They suggest beginning iron supplementation before conception and continuing until breastfeeding is finished. [Viteri FE. Nutr Rev 1997;55(6): pp.1959]
It is preferable to get your iron in natural foods. Iron supplements may cause nausea and constipation, making the common discomforts of pregnancy worse. Too much iron is also bad for the circulation. If you do need to take iron supplements on doctor's advice, iron chelate is better tolerated by the body and is available from chemists. The U.S. RDA is 30mg. |
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Iron can help prevent the following:
KEY | | May do some good | | | Likely to help | | | Highly recommended |  | | Reasonably likely to cause problems | | | Avoid absolutely |
GLOSSARY
Achlorhydria
The complete absence or failure of stomach acid secretion.
Anemia (Anaemia, Anemias)
A condition resulting from an unusually low number of red blood cells or too little hemoglobin in the red blood cells. The most common type is iron-deficiency anemia in which the red blood cells are reduced in size and number, and hemoglobin levels are low. Clinical symptoms include shortness of breath, lethargy and heart palpitations.
Antacid (Antacids)
Neutralizes acid in the stomach, esophagus, or first part of the duodenum.
Boil (Abscess, Abscesses, Boils, Carbuncle, Carbuncles, Cystic Acne, Furuncle, Furuncles, Hidradenitis Suppurativa, Pilonidal Cyst, Pilonidal Cysts)
A localized infection deep in the skin. A boil generally starts as a reddened, tender area. Over time, the area becomes firm and hard. Eventually, the center of the abscess softens and becomes filled with white cells that the body sends to fight the infection (pus). Finally, the pus forms a "head" and drains out through the skin. A furuncle or carbuncle is an abscess in the skin caused by the bacteria Staphylococcus aureus. It can have one or more openings onto the skin and may be associated with a fever or chills. Cystic acne is a type of abscess formed when oil ducts become clogged and infected. Cystic acne is most common in the teenage years. Hidradenitis suppurativa is an illness in which there are multiple abscesses that form under the arm pits and in the groin area. These areas are a result of local inflammation of the sweat glands. A pilonidal cyst is a special kind of abscess that occurs in the crease of the buttocks. These frequently form after long trips that involve sitting.
Calcium
The body's most abundant mineral. Its primary function is to help build and maintain bones and teeth. The body also needs calcium to carry nerve signals, keep the heart functioning, contract muscles, clot blood and maintain healthy skin. Calcium helps control blood acid-alkaline balance, plays a role in cell division, muscle growth and iron utilization, activates certain enzymes, and helps transport nutrients through cell membranes. Calcium also forms a cellular cement called ground substance that helps hold cells and tissues together.
Constipation (Constipated)
Difficult, incomplete, or infrequent evacuation of dry, hardened feces from the bowels.
Diabetes Mellitus (Diabetes, Diabetic, Diabetics)
A disease with increased blood glucose levels due to lack or ineffectiveness of insulin. Diabetes is found in two forms; insulin-dependent diabetes (juvenile-onset) and non-insulin-dependent (adult-onset). Symptoms include increased thirst; increased urination; weight loss in spite of increased appetite; fatigue; nausea; vomiting; frequent infections including bladder, vaginal, and skin; blurred vision; impotence in men; bad breath; cessation of menses; diminished skin fullness. Other symptoms include bleeding gums; ear noise/buzzing; diarrhea; depression; confusion.
Duodenum (Duodenal)
First portion of the small intestine between the pylorus and jejunum, connecting to the stomach.
EDTA
Ethylene Diamine Tetraacetic Acid. An organic molecule used in chelation therapy.
Free Radical (Free Radicals)
A free radical is an atom or group of atoms that has at least one unpaired electron. Because another element can easily pick up this free electron and cause a chemical reaction, these free radicals can effect dramatic and destructive changes in the body. Free radicals are activated in heated and rancid oils and by radiation in the atmosphere, among other things.
Heme
The deep red iron-containing hemoglobin found in foods of animal origin.
Hemoglobin
The oxygen-carrying protein of the blood found in red blood cells.
Herbs (Herb, Herbal)
Herbs may be used as dried extracts (capsules, powders, teas), glycerites (glycerine extracts), or tinctures (alcohol extracts). Unless otherwise indicated, teas should be made with one teaspoon herb per cup of hot water. Steep covered 5 to 10 minutes for leaf or flowers, and 10 to 20 minutes for roots. Tinctures may be used singly or in combination as noted. The high doses of single herbs suggested may be best taken as dried extracts (in capsules), although tinctures (60 drops four times per day) and teas (4 to 6 cups per day) may also be used.
Hookworm (Ancylostoma duodenale, Ancylostomiasis, Hookworms, Necator americanus)
Hookworms average about 2/5 of an inch (10mm) in length and live in the small intestine of the host. The most common effect from hookworm infections is a varying degree of anemia.
Iron
An essential mineral. Prevents anemia: as a constituent of hemoglobin, transports oxygen throughout the body. Virtually all of the oxygen used by cells in the life process are brought to the cells by the hemoglobin of red blood cells. Iron is a small but most vital, component of the hemoglobin in 20,000 billion red blood cells, of which 115 million are formed every minute. Heme iron (from meat) is absorbed 10 times more readily than the ferrous or ferric form.
Jejunum
The lower end of the small intestine.
Leiomyomas (Fibroids, Fibromyoma, Leiomyoma, Myofibroma)
Benign tumors of the involuntary muscle. An encapsulated tumor made up of disorganized and irregular connective tissue. The most common of these is the "fibroid" tumor that develops in many women. It is really a leiomyoma of the uterus.
Liver (Hepatic)
The largest and one of the most complex organs of the body, the liver is responsible for much of the metabolism of fats, proteins and carbohydrates. It is the site of much of the body's detoxification. It is connected very closely with digestion and the regulation of blood sugar, among many other functions. Found behind the ribs on the right side of the abdomen, it has many important functions such as removing harmful material from the blood, making enzymes and bile that help digest food, and converting food into substances needed for life and growth. Hepatic: Pertaining to the liver.
Menorrhagia
Abnormally heavy and/or long menstrual period.
Milligram (mg, Milligrams)
0.001 or a thousandth of a gram.
Mineral (Minerals)
Plays a vital role in regulating many body functions. They act as catalysts in nerve response, muscle contraction and the metabolism of nutrients in foods. They regulate electrolyte balance and hormonal production, and they strengthen skeletal structures.
Nausea
Symptoms resulting from an inclination to vomit.
Parasite (Parasites, Parasitic, Parasitical)
An organism living in or on another organism.
Parkinson's Disease (Parkinson's)
A chronic, slowly-progressing disease of the nervous system characterized clinically by the combination of tremor, rigidity, extreme slowness of movement, and stooped posture. It is characterized pathologically by loss of dopamine in the substantia nigra.
Pathology (Pathologist)
Disease, particularly one with clear and obvious changes in structure or function; the study of same.
Placebo (Placebos)
A pharmacologically inactive substance. Often used to compare clinical responses against the effects of pharmacologically active substances in experiments.
Polyp (Polyps)
A usually nonmalignant growth or tumor protruding from the mucous lining of an organ such as the nose, bladder or intestine, often causing obstruction.
Protein (Proteins)
Compounds composed of hydrogen, oxygen, and nitrogen present in the body and in foods that form complex combinations of amino acids. Protein is essential for life and is used for growth and repair. Foods that supply the body with protein include animal products, grains, legumes, and vegetables. Proteins from animal sources contain the essential amino acids. Proteins are changed to amino acids in the body.
RDA (RDAs, US RDA, USRDA)
Recommended Daily Allowance of vitamins or other nutrients as determined by the FDA. U.S. RDAs are more widely used than RDAs, and focus on 3 age groups: Infants of 0-12 months; Children of 1-4 years; Adults and children of more than 4 years.
Serum
The cell-free fluid of the bloodstream. It appears in a test tube after the blood clots and is often used in expressions relating to the levels of certain compounds in the blood stream.
Small Intestine (Small Bowel)
The small intestine lies between the stomach and the large intestine. It is about 6 meters (20 feet) long and its primary function is to digest (break down) food and absorb nutrients (vitamins, minerals, proteins, carbohydrates, and fats). The small intestine makes up more than 70% of the length and 90% of the surface area of the gastrointestinal (GI) tract.
Vitamin C (Ascorbic Acid)
A water-soluble antioxidant vitamin essential to the body's health. When bound to other nutrients, for example calcium, it would be referred to as "calcium ascorbate". As an antioxidant, it inhibits the formation of nitrosamines (a suspected carcinogen). Vitamin C is important for maintenance of bones, teeth, collagen and blood vessels (capillaries), enhances iron absorption and red blood cell formation, helps in the utilization of carbohydrates and synthesis of fats and proteins, aids in fighting bacterial infections, and interacts with other nutrients. It is present in citrus fruits, tomatoes, berries, potatoes and fresh, green leafy vegetables.
Last updated: Apr 13, 2008
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