Managing Your Iron Deficiency
Iron deficiency (ID) is one of the most common deficiencies worldwide!
If you’re iron deficient and wanting to improve your iron levels through food, it’s important to know how much and what to eat.
Sometimes though, ID cannot be improved through food alone. Which is where iron supplements and infusions come in.
Let’s explore ID so you can know how best to manage yours…
First, what is iron?
Iron is an essential mineral that assists with:
Transporting oxygen throughout the body.
Supporting a healthy immune system.
Energy production.
Cognitive function.
Supporting healthy pregnancy outcomes.
There are 2 types of iron:
Haem iron (animal sources)
Non-haem iron (plant sources)
ID
Causes of ID include:
Inadequate intake of iron - most common
Blood loss - i.e. through heavy menstruation, gastrointestinal bleeds.
Poor absorption of iron - i.e. in coeliac disease or IBD.
Increased iron requirements - during growth, pregnancy, and in athletes.
Medical conditions - kidney disease, cancers, thyroid disorders.
Symptoms of ID include:
Fatigue
Weakness
Pale skin
Headaches
Shortness of breath
Cold hands and feet
*If you think you may have ID, ask your GP/medical professional for a simple blood test to confirm.
How much iron do I need?
Men/women (not menstruating) = 8mg/day
Women (menstruating) = 18mg/d
Pregnant women = 27mg/day
Vegan/vegetarian men* = 14mg/day
Vegan/vegetarian women* = 32mg/day
*Vegan/vegetarians require ~1.8 x more iron than non-vegans/vegetarians. This is because haem iron is more easily absorbed by the body than non-haem iron.
Iron food sources…
Haem iron (animal sources):
Kangaroo (4mg/100g)
Eggs (1.2mg/100g)
Tuna (1-1.5mg/100g)
Oysters (7mg/100g)
Beef (3mg/100g)
Non-haem iron (plant sources)
Oats (3.5mg/100g)
Dried apricots (3mg/100g)
Tofu (5.2mg/100g)
Chickpeas (6.2mg/100g)
Iron-fortified cereal (e.g. Weet-Bix) (14mg/100g)
Spinach (2.5mg/100g)
Iron Treatments
If you are struggling to consume enough iron through food alone, or you have ID anaemia (more severe iron loss), there are a few options that can help…
Supplements:
It is important to follow the guidance of your GP regarding iron supplements.
The extent of your ID or ID anaemia will determine the supplement dosage, frequency and duration you will need to take it.
Taking an iron supplement blindly can result in iron toxicity.
Iron infusions:
For ID anaemia.
Iron is delivered intravenously (IV) in a medical facility.
Your iron levels will be increased immediately, however it can take ~2 weeks to notice improved symptoms.
This must be assessed and advised by your GP.
As with most things, your first point of call should be checking in with your GP if you think you have ID. They will do a blood test and advise you on the best options for you. If you are able to manage your ID through food alone, but are still stuck on what to do, enlist the help of a dietitian who can provide specific advise and plans tailored to you.