Are You Getting Enough Iron?
Iron is one of the most common deficiencies worldwide with symptoms ranging from fatigue, shortness of breath and dizziness
(see more symptoms below).
Iron is one of those nutrients that requires the perfect balance; too little and too much can be dangerous. So rather than going straight for that supplement, keep reading to learn how to absorb iron from your food.
Symptoms of Iron Deficiency
Please consult with your doctor if you are experience any or a group of the following. Each can be caused by other conditions so it’s important to have a proper assessment
fatigue that isn’t refreshed with rest
anxiety
brittle nails and/or hair loss
heavy periods
dizziness or lightheadedness, especially when standing or going upstairs
muscle weakness
restless leg syndrome
cold hands and feet
palpitations (feeling of your heart racing or beating), shortness of breath (important to consult with your physician if you’re experiencing these symptoms)
WHO IS AT RISK OF IRON DEFICIENCY?
I’m especially mindful of low iron for those who are menstruating, have indigestion (poor absorption), low intake from diet (eat mainly plant-based), are planning to conceive, pregnant or postpartum. Also in those I suspect chronic or new infections because some bacteria can sequester our iron, eeps! Another reason it’s best not to supplement before figuring out what’s actually causing low iron.
It’s very important for babes >6 months old to get enough iron for cognitive and motor development.
Iron Rich Food
A simple and DELICIOUS breakdown (recipes included)
PLANT-BASED
Non-animal protein sources contain a non-heme form of iron. This is more tricky to absorb and should be paired with vitamin C (oranges, citrus, broccoli and strawberries are some examples) and taken away from coffee, tea and calcium.
Hemp Hearts: so easy to add to salads, smoothies and rice or quinoa bowls and. They’re also a great sources of omega-3 fatty acids, protein and other vitamins and minerals.
Black Strap Molasses: 2 TBSP = 7.2 mg. Go ahead, eat those gingerbread cookies!
Chia Seeds: 2 TBSP = 2 mg. Have you tried chia seed pudding? Here’s a quick recipe you can make it before bed for an easy breakfast or snack.
Organic Edamame: Since these are a source of soy which can be overly processed, it’s a good idea to choose organic. They are a good source of protein and vitamin C to help absorb that iron.
Cooked lentils, chickpeas & organic soybeans
Organic tofu: Again, best to choose organic to avoid dangerous chemicals and GMO from processing.
Dark leafy greens: steamed spinach, kale, chart, collard greens
Quinoa and amaranth seed: Easy to prep and have in your fridge to add to salads and bowls during the week.
ANIMAL PROTEIN
Animal protein contains heme iron which is more bioavailable than the non-heme form (more easily absorbed). You can get heme iron from all red meat (lamb, pork, bone marrow, liver, buffalo), bone stocks and seafood.
Frequently Asked Questions
When should I take a supplement?
If you’ve gotten your iron levels checked and are feeling the symptoms listed above, speak with your doctor to learn the best dose and form of iron. Even after you’ve started supplementing, you’ll want to have follow up testing roughly every 3 months to ensure your iron isn’t too high (which can be dangerous to your body).
Pregnancy is a time when you’ll require more iron due to increased demand to supply to your babe. It’s very common to become iron deficient during pregnancy and you will be monitored throughout, perhaps requiring an iron supplement in addition to your prenatal.
My iron supplement made me constipated, how do I avoid this?
The form you are taking may not be getting absorbed and causing digestive distress. You can try a bisglycinate form or take your supplement with a vitamin C (either a supplement, or foods like citrus fruits, strawberries or bell peppers), away from calcium and tea or coffee. Some people find taking it at night is also helpful!
You may also be experiencing microbial imbalance and will want to get this addressed by a naturopathic doctor. Learn all about this in my blog HERE.
If you’ve done all of the above and are still constipated, let’s work on your digestive health! If you live in BC, get started with me HERE
What causes low iron?
This is NOT intended for medical advice, rather a general overview of items to chat to your medical doctor about
heavy periods (and low iron can CAUSE heavy periods!)
low intake from food
poor absorption despite adequate intake
infections (including colds, flu’s, microbiome imbalances)
bleeding (which can be obvious or not - such as blood loos through the digestive tract from Celiac Disease or other inflammatory bowel diseases)