Iron: A Vital Mineral for Overall Health and Well-Being
Iron is a fundamental mineral that performs essential functions in the body. One of its main roles is enabling the production of hemoglobin, the protein found in red blood cells that is responsible for carrying oxygen to the body's tissues.
The Role of Iron in Hemoglobin and Blood Health
Iron also plays a key role in restoring iron stores and bringing hemoglobin levels back to normal, which helps both prevent and treat symptoms related to iron deficiency. Its benefits include enhanced quality of life, better physical performance, improved cellular oxygenation, and support for both cognitive function and the immune system.
Iron Deficiency and Its Impact on Health
Certain groups are more vulnerable to iron deficiency. It is especially common in women with heavy menstrual bleeding, as well as in pregnant women, due to increased iron demands during pregnancy. Children and teenagers are also at risk, as their bodies require more iron to support growth and development.
In Spain, the Spanish Society of Hematology and Hemotherapy (SEHH) reports that 20% of women of childbearing age, 40% of pregnant women, and 15% of adolescents suffer from iron deficiency anemia. Similarly, the World Health Organization (WHO) estimates that 24.8% of the global population is affected by this condition, with the most impacted groups being children and women.
What is iron deficiency anemia?
The World Health Organization (WHO) defines iron deficiency anemia as having a hemoglobin concentration below 13 g/dL in adult men and below 12 g/dL in non-pregnant adult women.
Several factors can contribute to iron deficiency, including a poor diet low in iron, lack of essential micronutrients and vitamins (such as vitamins B12, A, D, and folate), the use of certain medications or foods that block iron absorption, overweight or obesity, malnutrition, and intense physical activity, especially in adolescents. Other causes include blood loss, pregnancy, infancy, and menstrual disorders.
How Much Iron Does Your Body Need?
The human body naturally loses an average of 0.5 to 1 milligram of iron per day in adult men, and between 0.7 to 2 milligrams in women of reproductive age.
These losses occur through skin shedding, urine, and feces, among other bodily processes that require iron. As a result, the recommended daily intake ranges from 10 to 18 mg per day. However, iron needs increase during certain life stages, such as the fertile years in women, pregnancy, breastfeeding, and adolescence, due to higher nutritional demands.
What is anemia
The most common type of anemia is iron deficiency anemia, which occurs when the body lacks sufficient iron to produce healthy levels of hemoglobin. This results in a reduced ability of the blood to transport oxygen effectively throughout the body.
Common symptoms of anemia include fatigue, weakness, irritability, pale skin, loss of appetite, nausea, diarrhea, mouth ulcers, and even hair loss.
Understanding Iron Deficiency Anemia: Causes and Symptoms
Iron deficiency anemia is the most widespread nutritional deficiency worldwide and is the leading cause of anemia in children. In addition to iron, the body also requires vitamin B12 and folic acid to produce healthy red blood cells. Vitamin B12 is primarily found in meat and green leafy vegetables, while folic acid is abundant in various vegetables. Maintaining a balanced diet that regularly includes iron-rich foods is essential for preventing and managing this condition.
How the Body Absorbs and Utilizes Iron
Some of the richest sources of iron include red meat, as well as oily fish, chicken and turkey thighs and wings. Iron is also found in certain dried fruits, seeds, and dark green vegetables like spinach.
Additional sources include iron-fortified cereals, shellfish such as clams, oysters, and mussels, as well as legumes like lentils, beans, and chickpeas. Nuts, including almonds, hazelnuts, and walnuts, also contribute to dietary iron intake.
Iron-Rich Foods and Absorption
As part of a healthy and balanced diet, the body’s ability to absorb iron can be enhanced by consuming fruits rich in Vitamin C. These fruits also contain fructose, a natural sugar that is easily assimilated and supports iron absorption.
However, as mentioned earlier, there are times when iron levels drop significantly, and even a diet high in iron may not be enough to restore balance. In such cases, taking an iron supplement may be necessary to maintain optimal iron levels.
Iron supplementation
The World Health Organization (WHO), in its global strategy to combat iron deficiency and anemia, emphasizes three key actions: increasing the intake of iron-rich foods, enhancing the body’s iron absorption, and using iron supplements to improve overall nutritional status.
There are various iron supplements available on the market. It is recommended to choose those that contain highly bioavailable forms of iron and supplements that are enriched with vitamins, fruits, vegetables, and/or cereals, which support absorption and provide additional nutrients.
How we treat anemia
The treatment of iron deficiency anemia focuses on three main goals: addressing the underlying cause, correcting the anemia, and restoring iron levels in the body. To achieve this, a combination of a balanced diet and oral iron supplements is commonly recommended due to their ease of use, low incidence of side effects, and proven effectiveness.
Oral supplementation typically targets two objectives:
a) To treat or prevent nutritional deficiencies, and
b) To reduce the risk of deficiency-related diseases while supporting optimal overall health.
How Iron Is Absorbed and Utilized by the Body
Iron absorption occurs exclusively in the duodenum and jejunum (parts of the small intestine). Most dietary iron is in the ferric form, which must be reduced to ferrous form before it can be absorbed through the intestinal lining. Several factors influence iron absorption, including the form and condition of iron in food, the pH level of the intestinal lumen, the presence of chelating agents in food (substances like tea, spinach, or green apple that bind iron and reduce absorption), and the amount of iron transporters available to move iron from the intestine into the bloodstream.
Traditional iron supplements often cause gastrointestinal irritation and abdominal discomfort, including nausea and sickness, because the salts dissolve in the intestinal lumen and generate free radicals that damage the mucosal tissue. These side effects can lead patients to discontinue treatment. To address this, newer supplement formulations have been developed to enhance absorption while minimizing side effects, aiming to effectively replenish iron stores.
