Your ultimate GUIDE TO IRON
Women’s health expert Dr Penny Adams answers your burning questions
WHY IS IRON SO IMPORTANT?
Iron is an essential mineral for our bodies and we get it from food. Most iron is in haemoglobin (in red blood cells), which carries oxygen to the cells in the body. Iron is also needed for our immune system, brain function and the health of hair and nails.
ARE ALL KINDS OF IRON THE SAME?
There are two types of iron found in food: haem and non-haem. Haem iron, which is found in animal products such as meat, chicken and fish, is easily absorbed. Nonhaem iron, found in plant foods such as vegetables, beans, lentils and some fortified cereals, is not as easily absorbed by the body.
HOW COMMON IS IRON DEFICIENCY?
Iron deficiency is the most common nutritional deficiency in Australia and it’s significantly under-diagnosed. Up to 10 per cent of females of child-bearing age are iron deficient. It’s important to distinguish between iron deficiency and iron deficiency anaemia. The latter develops after a significant period of iron deficiency. Up to 30 per cent of the world’s population has iron deficiency anaemia.
WHO IS MOST AT RISK?
Children, teenagers and pregnant and breastfeeding women have the greatest risk of iron deficiency. The risk is also increased in vegetarians and vegans. Elite athletes use more iron, so they’re also at increased risk of iron deficiency.
ARE SUPPLEMENTS SAFE?
It’s important NOT to self-diagnose iron deficiency. If you’re worried about having low iron, see your doctor and have a fasting blood test. Iron supplements are available without a prescription, but you must always be guided by your doctor and pharmacist on taking these supplements. It’s essential to keep iron supplements out of the reach of children. Overdose can be serious, even fatal.
WHAT FOODS SHOULD I EAT TO BOOST INTAKE?
The best source of haem iron is lean red meat. Chicken and fish also have good levels.
WHAT IF I’M A VEGAN OR VEGETARIAN?
Increasingly, in my general practice, I’m seeing young female patients who no longer want to eat meat. I always ask these patients to have their iron levels checked with a blood test. Vegetarians and vegans need almost twice as much dietary iron intake as nonvegetarians, because they eat foods with non-haem iron, which is harder for the body to absorb. Good plant-based sources include leafy green vegetables, nuts, dried fruit, lentils and iron-fortified cereals, breads and pastas.
I’VE BEEN FEELING TIRED FOR NO REASON. COULD I HAVE LOW IRON?
There are many causes of fatigue – which is why it’s important to see your doctor to have this symptom accurately diagnosed. It’s essential to see your GP if you have a prolonged bout of fatigue (one lasting more than two weeks). Your doctor will examine you and, if necessary, order some tests to diagnose the underlying cause.
WHAT HAPPENS NEXT?
If you’re found to be iron deficient, there are two important next steps:
1. Finding out why you’re iron deficient. There are many causes, including low dietary intake, coeliac disease, heavy periods, gastrointestinal disorders, pregnancy or being an elite athlete.
2. Treatment. This involves treating the underlying cause of iron deficiency and replacing the iron. Oral iron supplements can successfully treat deficiency and need to be taken for up to six months to restore normal iron levels in the body.