Feeling tired and listless? Do you feel drained even though you eat well and exercise as you should? You should suspect a nutrient deficiency caused by extreme stressors in your life.

From Internet searches, you conclude that the culprit is iron deficiency known to be the most common of all the nutrient deficiencies.

The World Health Organization confirms in a report that some 30% – about two billion – of the human population suffer from iron deficiency.

You may tick all the boxes, but it is best to consult a health practitioner to either do a finger prick haemoglobin test or a full blood test if worrying symptoms are detected.

Recommended daily requirements

The UK NHS advises that a person’s daily diet should fulfil all your iron requirements.

     They list the required levels as:

•           8.7mg a day for men over 18
•           14.8mg a day for women aged 19 to 50
•           8.7mg a day for women over 50.

But daily iron requirements are not one-size-fits-all and should be adjusted according to age, gender and circumstances.

The World Health Organization (WHO) recommends the following levels:

•           20-30mg for breastfeeding and pregnant women
•           19.6mg for women before menopause
•           7.5mg for women after menopause
•           9.1mg for men
•           6.2mg for infants under a year old
•           9.7-12.5mg for male adolescents between 11 and 17 years old
•           9.3mg for female adolescents between 11 and 14 years old (prior to first menstruation)
•           21.8mg for female adolescents between 11 and 14 years old (after first menstruation)
•           20.7mg for female adolescents between 15 and 17 years old

What does iron do?

As a vital trace element, iron plays a key role in various bodily functions. The iron is ingested in our food because we cannot produce our own. The iron is stored as ferritin in the liver, spleen, intestinal epithelium and bone marrow. Ferritin – a protein complex accounts for about 25% of the iron stored in the body.

With these stores of absorbed iron, 80% is used for the synthesis of haemoglobin – a protein in red blood cells – which is responsible for carrying oxygen in the body. In its form of haemoglobin, iron is used to store oxygen in the muscles and has a key role in supplying energy in cells and in the production of hormones and other messenger molecules.

As important as its role is in bodily functions, too much iron can be toxic. A report by US Proveg states even though iron is essential for the human body’s processes, too much of it is toxic. It is important to seek medical advice before self-medicating or stocking up on supplements,  

What causes iron deficiency?

Iron deficiency can be caused by infection, severe blood loss, by using too many painkillers, insufficient iron intake or poor absorption.

Fatigue, dizziness, hair loss and headaches are all common symptoms, while changes in the oral mucosa and oesophagus and brittle nails are some of the other symptoms. A prolonged period of iron deficiency could lead to iron-deficiency anaemia, and this, in turn, could lead to disorders of the immune and nervous systems, the thyroid gland and the regulation of body temperature.

“Let your food be your medicine”

Mild cases of iron deficiency can be boosted by eating foods rich iron such as red meat, red kidney beans, edamame beans, lentils, chickpeas, sunflower seeds, sesame seeds, pine nuts and almonds, dried apricots, dried peaches, dried apples, fortified breakfast cereals and soybean flour.

Experts advise that in order to maximise iron absorption, it is essential to pair iron-rich foods with fruit and vegetables that have high vitamin C content. Vitamin C-rich foods such as lemons, limes, peppers, and tomatoes are sensitive to heat, so these should be added after cooking the iron-rich foods. Garlic and onions in combination with iron-rich foods, also improve iron absorption.

Iron absorption is maximised when iron-rich sources are going through heating, fermenting, sprouting or malting processes.

In its report, the NHS warns that taking iron supplements has to be done under medical supervision. The report also warns that if a doctor recommends supplements that they should be kept out of the reach of children as it could be fatal if they ingested the tablets.

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