Iron deficiency is a common deficiency symptom. Learn all about the causes, consequences, an iron-rich diet, and iron supplements.
Table of contents
1. The development of iron deficiency
Iron deficiency occurs when the body does not receive sufficient iron through food . Since the body cannot produce iron itself, it relies on iron-rich foods and an iron-rich diet .
Another cause of iron deficiency is deposits in the intestinal mucosa —so-called toxins [1]. If the intestinal mucosa is contaminated with toxins, this leads to insufficient iron absorption .
In this case, intestinal cleansing is suitable for treating iron deficiency and generally strengthening the immune system [1].
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2. Signs of iron deficiency
The usual signs of iron deficiency are persistent tiredness , lack of energy , fatigue and a generally reduced level of performance .
This is particularly noticeable in high performers during physical exertion. Concentration also suffers from iron deficiency, as iron is responsible for oxygen transport in the body.
Iron is also an important component of various enzymes responsible for energy metabolism in the body. If the body lacks an adequate supply of oxygen due to iron deficiency, fatigue and lack of energy are inevitable.
In addition to iron, natural stimulants such as guarana or green tea can provide relief. However, in the long term, a diet with sufficient iron-rich foods should be maintained to treat iron deficiency.
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3. The consequences of iron deficiency
Iron primarily serves to transport oxygen to our cells . An iron deficiency therefore automatically leads to a lack of oxygen in the body.
The consequences of iron deficiency include persistent tiredness , rapid exhaustion during physical exertion and reduced mental performance , as well as hair loss .
Severe iron deficiency can also result in a generally weakened immune system . This also leads to a greater susceptibility to infections in the long term.
4. The right diet against iron deficiency
Iron is one of the essential trace elements . This means that the body cannot produce iron itself , but must obtain it through food. To stay alert, fit, and productive in the everyday life of a high-performer, your body needs iron-rich foods.
Not only does the iron in your diet make you alert and productive, but iron-rich foods also help you permanently correct an iron deficiency through your diet. Iron-rich foods primarily include meat . There are also a number of plant-based alternatives to meet your iron needs.
These include green leafy vegetables such as spinach or chard, pumpkin seeds, sesame and flaxseed, legumes, and pseudocereals such as amaranth, millet, and quinoa. Combining these iron-rich foods with vitamin C from lemons, kiwis, oranges, or red bell peppers further increases iron absorption .
The daily iron requirement for men and postmenopausal women is 10 mg . For women of childbearing age, the optimal iron level is slightly higher at 15 mg iron per day [2].
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5. Iron supplements - What you need to pay attention to
When taking iron supplements such as iron supplements and iron tablets, you should be careful not to take too high doses .
The National Institute of Health states that acute intake of 20 mg of iron on an empty stomach can cause side effects such as stomach ulcers , constipation , nausea and fainting spells [3].
Artificial iron can only be partially utilized by the body because it lacks the natural components found in food. High-dose artificial iron taken over a long period of time can accumulate in the body [2]. Taking iron supplements should never be considered a substitute for a balanced diet.
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6. Too much iron in the blood - also harmful
Too much iron in the blood can be dangerous , especially if there are intestinal disorders . On the one hand, too much iron in the blood inhibits zinc absorption , as both trace elements compete for transport into the cells.
On the other hand, too much iron in the blood can, in the worst case, lead to iron storage disease [2]. According to the National Institute of Health, even consuming 25 mg or more of iron from iron supplements can reduce zinc absorption [3].
However, if the iron requirement is met through a healthy diet , this is not a problem , as both zinc and iron are present in natural proportions.
Hemoglobin is measured, among other things, to determine iron levels in the blood. The normal iron level for women is 12 to 16 g/dl and for men 13 to 18 g/dl [4].
7. Conclusion
Iron helps you stay alert, fit, and productive. Because iron is an essential trace element, it must be supplied through food. To meet your iron needs, iron-rich foods should be included in your daily meal plan.
Iron supplementation is beneficial for a short period of time, but it shouldn't be overdosed. If your iron levels are consistently too low, this can lead to iron deficiency in the long term. Ideally, you should meet your iron needs through food.
8. Sources
[1] https://www.zentrum-der-gesundheit.de/eisenmangel-ia.html
[2] https://www.zentrum-der-gesundheit.de/pdf/tabelle_eisenmangel-ia.pdf
[3] https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/#h8 [4] https://www.pharmazeutische-zeitung.de/das-ist-zu-beachten/
