Daniela Wiessner
Table of Contents:
- What is iron and why is it important?
- Iron intake: how much do you need?
- Causes of iron deficiency
- Symptoms and consequences of iron deficiency
- Diagnosis: How is iron deficiency diagnosed?
- Iron absorption: how to optimize it!
- Practical tips for an iron-rich diet
- Frequently asked questions about iron deficiency and nutrition
Have you ever felt tired and exhausted all the time, even though you get enough sleep? The answer could lie in your iron balance. Iron is an essential micronutrient that plays a key role in your health and, above all, your vital energy. Without enough iron, your body cannot transport the amount of oxygen it needs to function. This guide shows you how to get your iron deficiency under control.
What is iron and why is it important?
Iron is a vital trace element that we need to get from our food. It is like a small power station in your body, responsible for transporting oxygen and producing energy. But what exactly does iron do?
The role of iron in the body
Iron is at the heart of many important processes in your body. It is a component of haemoglobin, the protein in your red blood cells that transports oxygen from your lungs to all your organs. Without enough iron, your body quickly feels tired and weak because it is not getting enough oxygen.
Think of hemoglobin as a bus that carries oxygen as passengers from A to B. Without iron, there is no bus driver and the oxygen stops at the bus stop. This leads to anemia, where your body doesn’t get enough oxygen, causing fatigue and paleness.
Iron and the energy metabolism
Your body also uses iron to generate energy in the cells. It is like the oil in the gears of your biological machine. Without enough iron, your energy metabolism can be disrupted, leading to exhaustion and concentration problems.
Iron intake: how much do you need?
As with good party planning, it’s important to know how much of everything you need. The right amount of iron is also crucial for staying fit and healthy.
Recommended daily doses for different groups of people
The German Nutrition Society recommends 15 milligrams of iron per day for women, while men can manage with 10 milligrams. However, these values vary depending on age and life circumstances. For example, adolescents need more iron during growth.
Make sure you check your iron levels regularly, especially if you often feel tired. A simple blood test at the doctor’s can give you clarity.
Special requirements during pregnancy and breastfeeding
Pregnant women have a significantly higher iron requirement, as they not only have to provide for themselves, but also for their unborn child. The requirement increases to around 30 milligrams per day. Breastfeeding women should consume 20 milligrams a day to replenish their own stores and supply the newborn.
If you are pregnant, talk to your doctor about possibly supplementing with iron supplements. They can help to cover your increased requirement.
Causes of iron deficiency
Iron deficiency can have many causes, some of which are easily preventable. Let’s find out who is particularly at risk and why.
Frequent risk groups for iron deficiency
Women of childbearing age are often affected by iron deficiency, particularly due to heavy menstrual bleeding. Vegetarians and vegans are also at risk, as plant-based iron is less well absorbed by the body than animal-based iron.
Increased demand due to growth and sport
Growth and intensive sport increase the need for iron. Children and adolescents in growth phases as well as athletes should therefore pay particular attention to their iron intake in order to avoid any loss of performance.
If you exercise regularly, make sure you include enough iron-rich foods in your diet to cover your increased requirements.
Symptoms and consequences of iron deficiency
The symptoms of iron deficiency can be varied and affect your physical and mental health.
Physical signs of a deficiency
Tiredness, paleness and chills are classic signs of iron deficiency. Your body has difficulty transporting enough oxygen, which leads to a general feeling of weakness.
Psychological and cognitive effects
Iron deficiency can also affect your mental performance. Difficulty concentrating and reduced memory are common symptoms. It’s as if your brain is running on fumes.
Diagnosis: How is iron deficiency diagnosed?
Iron deficiency is usually diagnosed by means of a blood test. But which values are decisive?
Important blood tests
The ferritin value provides information about your iron stores, while the hemoglobin value indicates whether anemia is already present. A low ferritin value is a reliable indicator of an iron deficiency.
What the ferritin value reveals about your iron reserves
Ferritin is the storage protein for iron in your body. A low value indicates that your reserves are depleted and you should take urgent action to prevent a deficiency.
The importance of hemoglobin levels
A low hemoglobin level indicates existing anemia, which should be treated urgently to avoid long-term damage to health.
Iron absorption: how to optimize it!
The right combination of foods can work wonders when it comes to improving iron absorption.
Foods that promote iron absorption
Vitamin C is a real booster for iron absorption. Combine iron-rich foods with vitamin C-rich ingredients such as peppers or citrus fruits to maximize absorption.
A glass of orange juice with your breakfast can increase your iron intake by three to four times. Use this simple method to better meet your needs.
Combination of iron-rich foods with vitamin C
A smart combination of iron-rich foods and foods containing vitamin C can significantly improve the bioavailability of iron. This allows you to get the maximum amount of nutrients from a meal.
Iron-inhibiting foods: what should you avoid?
Avoid drinking coffee or black tea directly after an iron-rich meal. These drinks contain tannins, which can inhibit iron absorption.
Practical tips for an iron-rich diet
A balanced diet is the key to preventing iron deficiency. Here are some practical tips on how you can adjust your diet.
Iron-rich foods for everyday life
- Red meat, poultry and fish
- Wholemeal products and pulses
- Green leafy vegetables such as spinach and chard
Incorporate these foods regularly into your meals to meet your iron requirements.
Iron supplements: when are they useful?
Iron supplements can be helpful if your diet alone is not sufficient to cover your needs. They are often indispensable, especially if you have been diagnosed with an iron deficiency.
Tips for taking iron supplements correctly
Iron supplements are best taken on an empty stomach to maximize absorption. Avoid taking it at the same time as dairy products, as these can inhibit absorption.
Frequently asked questions about iron deficiency and nutrition
Here you will find answers to frequently asked questions about iron deficiency and nutrition.
How do I recognize an iron deficiency?
An iron deficiency often manifests itself in symptoms such as tiredness, paleness and concentration problems. A blood test at the doctor’s will provide information about your iron status.
Can I test for iron deficiency myself?
There are self-tests for home use that can measure your ferritin level. However, these are no substitute for a professional diagnosis by a doctor.
Iron deficiency: what to do?
If you have a confirmed iron deficiency, it is important to adjust your diet and take iron supplements if necessary. Talking to your doctor can help you find the best course of action.
Sources
Disclaimer
This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor-patient relationship is established. Use of any information contained in this blog or materials linked to this blog is at the user’s own risk. The content of this blog is not intended as a substitute for professional medical advice, diagnosis or treatment. Users should not ignore or delay medical advice for any medical conditions they may have and should seek the help of their healthcare professional for such conditions.
