Iron is a nutrient that essential for the delivery of oxygen to every cell in the body.
Think of iron like a courier, and oxygen like the packages we order online. The courier picks up packages from a distribution centre, loads it onto trucks, and transports it to our homes. If there are not enough couriers working to keep up with the demand for deliveries, we do not receive our packages on time.
In the same way, iron picks up oxygen from the lungs, loads it onto red blood cells, and transports it to every cell in the body. Once our cells receive oxygen, they use it to make the fuel that allows our bodies to function. If we do not have enough iron to carry oxygen to our cells, we are not able to make energy, and we feel tired.
Low iron can cause more than just fatigue. When our cells are deprived of oxygen, every action in the body is affected, from our brain to our toes. This is why low iron can cause wounds to heal slowly, muscle weakness, difficulty with concentration and memory, depression, headaches, hair loss, and weaken our immune system1. Iron deficiency also results in poor cognitive development, behavioural concerns, and ADHD in children2.
The best way to understand your iron status is by having a blood test to measure something called ferritin, which is our iron storage. The tricky part about this test is that in Canada, “normal” ferritin in adults is defined as falling within the range of 5-272 ug/L. Since this is a wide range, you can imagine that someone with a ferritin of 7 ug/L would feel very different from someone with a ferritin level of 200 ug/L.
In fact, research shows that iron supplementation can be beneficial for people experiencing fatigue, even in cases where ferritin is not low enough to cause anemia3. Dr. Hilary suggests aiming for a ferritin of 70-100 ug/L so that the body has enough iron to function in an optimal way.
Some groups of people are likely to have low iron, including:
- Vegans and vegetarians1
- Women with heavy periods4
- During pregnancy and breastfeeding1
- People lacking a nutrient-rich diet1
- Children with ADHD2
- People experiencing fatigue, depression, or brain fog3
- People taking acid blocking medications for heartburn1
- People with digestive conditions such as Celiac disease, colitis, Crohn’s disease, and SIBO5
Dr. Hilary’s Lifestyle Changes To Support Healthy Iron Levels
- Focus on iron-rich foods, including meat, fish, dark leafy greens, brown rice, beans, nuts, and seeds and iron-fortified cereals1.
- Avoid consuming foods that block iron absorption within two hours of an iron supplement or eating iron-rich foods. These include black tea, coffee, cocoa, and calcium-rich foods such as dairy, almonds, and broccoli9.
- Increase foods that boost iron absorption, including foods high in vitamin C and beta carotene7. These vitamins are found in yellow, orange and red fruits and vegetables, such as grapefruit, oranges, bell peppers, beets, carrots, squash, and tomatoes.
- Talk to your doctor if you are taking acid blocking medications (proton pump inhibitors, antacids), as they impair iron absorption1.
- Heal the gut lining to improve absorption of iron in the small intestine5.
- Ask for annual blood work to test your ferritin level and other iron markers when warranted. Aim for an optimal ferritin level of 70-100 ug/L.
Optimal iron levels are essential for our overall wellness. We rely on iron to deliver oxygen to every cell in the body so that we can produce energy. Low iron causes fatigue, a weakened immune system, headaches, difficulties with memory and concentration, hair loss, and muscle weakness1.
It is important to have our iron tested regularly so that we can adjust our diet and supplements to achieve and maintain healthy levels. Floradix Iron Tablets provide a synergistic combination of iron, B vitamins, vitamin C and nutrient-rich food extracts to enhance the absorption, digestion, and effects of iron in the body. Floradix Iron Tablets provide a well-rounded solution for optimizing iron levels to improve energy and overall health.
