smoothies or combined with lemon, salt
and dairy-free milks to create creamy sauces.
And just as there are foods that enhance
iron absorption, there are foods that hinder
iron absorption. Phytates in whole grains
and legumes block iron absorption, but
luckily, the higher the phytate concentration,
the higher the iron content tends to be, so
consuming these foods might not impact
iron status as much as was first thought.
It’s also worth keeping in mind phytates
reduce the risk of many chronic diseases,
including several kinds of cancer. Of greater
concern are inhibitors like coffee, tea, wine,
cocoa, and carbonated soft-drinks, all of
which should be consumed an hour away
from meals to protect iron absorption.
Herbs that inhibit iron absorption include
turmeric, coriander, chilli and tamarind.
Iron is absorbed via the stomach and
small intestines, so if there are health
problems affecting these organs, absorption
can be compromised. A classic example is
hypochlorhydria, a deficiency in stomach
acid. Many people assume we need less
acid in our stomach for good digestion but
in actual fact stomach acids are vital for
the digestion of minerals like iron. This is
why antacids can hinder the absorption of
iron. A naturopath can help you improve
your digestion with herbs like meadow-
sweet and dandelion, vegan digestive
enzymes, and by teaching you improved
stress-management skills and better
dietary habits.
Aside from antacids, the other
medications that can negatively impact iron
absorption include bile acid sequestrants,
antibiotics, and pain relief medication. If
you are concerned about this, please talk
to your doctor. A little known but very
common cause of reduced iron absorption
is the use of supplements such as calcium,
magnesium oxide, magnesium trisilicate,
manganese, and zinc, with calcium being
the most potent inhibitor on this list.
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Each day, tiny amounts of iron are lost
in cells shed from our skin and from the
inner lining of the intestine, and for women
of childbearing age, the losses are even
higher due to menstruation. Some of these
losses are off-set by the body’s remarkable
recycling skills, with old red blood cells
being down as they age so that the iron
can be reclaimed and new blood cells built.
Aside from a dietary deficiency or
absorption problems, an iron deficiency can
be caused by chronic inflammation, kidney
disease or bleeding. Examples of bleeding
include heavy periods or chronic bleeding
from the gut lining, as might occur when
food sensitivities irritate the gut lining.
Children, teenagers, pregnant mothers and
athletes, all use up their iron stores faster,
and these losses need to be replaced.
A nutrient deficiency never has just one
single consequence or symptom. Every
nutrient and phytochemical has a bewildering
number of functions it plays a role in within
the body. Imagine a complex domino
effect that ripples throughout the body.
It's important to note that there are other
consequences for iron deficiency besides
anaemia, and that you can be iron depleted
without being anaemic. There are many
different kinds of tests your doctor might
use to check your iron levels. A serum
iron test measures the amount of iron in
your blood, but because the level of iron in
your blood can be normal even if the total
amount of iron in your body is low, other
iron tests may also be done. A haemoglobin
test shows the amount of haemoglobin in
the blood. Blood normally contains 12-18
g/dl of haemoglobin. Iron deficiency anaemia
occurs when blood haemoglobin drops
below this range.
A hemocrit test is a measure of how
much space red blood cells take up in your
blood, and a serum ferritin test measures
your stored iron. Vegans and vegetarians
typically have lower ferritin stores. Having
lower serum ferritin doesn’t affect how you
feel and isn’t an issue so long as your diet
continues to replenish lost iron. In fact,
having lower serum ferritin may be an
advantage that protects you from diabetes,
coronary artery disease, colon cancer and
inflammatory conditions. It also optimises
your absorption of iron.
When athletes first begin an aerobic
training program, their serum ferritin andhaemoglobin levels often drop, a condition
referred to as ‘sports anaemia’. This
beneficial, temporary adaptation to exercise
is caused by an increase in blood volume
and a resultant dilution of red blood cells,
and shouldn’t be confused with true iron
deficiency and doesn’t impact on the
athlete’s performance. If the test results
continue to score low as time goes by and
there are obvious signs of deficiency,
supplementation may become necessary.
Iron deficiency is the most common
deficiency for athletes, and is something
to be particularly conscious of if you are
a female endurance athlete or a runner.
Female athletes obviously have greater iron
loss due to menstruation and distance
runners are thought to have a 70 per cent
greater need for iron because high-impact
exercise (especially the foot striking the
ground in running), ruptures red blood
cells. Iron is also lost during intense
endurance activity through sweating.IRON DEFICIENCY MAY CAUSE (OR BE
ASSOCIATED WITH):- CSFBUIJOHEJGmDVMUJFT
- your heart skipping beats on exertion
- fatigue
- exhaustion
- muscle weakness
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- forgetfulness
- sleeplessness
- dizziness
- cold sensitivity
- itchiness
- chronic dull headaches
- restless legs
- poor immunity (eg recurrent infections)
- burning mouth syndrome
- mouth ulcers
- TPSFJOnBNFEUPOHVF
- EJGmDVMUZTXBMMPXJOH
- strange cravings eg ice or clay
- hyperactivity
- irritability
- low self-esteem or loss of assertiveness
- poor appetite
- pale skin
- CSJUUMF
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taking a supplement ‘just in case’ or with the vague idea that all
supplements are good for you, is not a wise move. It’s intriguing that the list
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remarkably similar to the list of overdose signs for the very same nutrient.”