Iron deficiency is a very common problem that affects approximately 60% of pregnant women, 30% of women of reproductive age, and 25% of children. Long-term iron deficiency is dangerous for the body because the primary role of iron is to bind and transport the life-essential oxygen in the body.
Next, you will learn how to quickly and effectively restore iron stores without causing unpleasant side effects?
What is iron deficiency and iron deficiency anemia?
Low iron levels or iron deficiency is a condition where there is too little iron in the body. If iron deficiency is not addressed in time, it leads to iron deficiency anemia. In iron deficiency anemia, the body’s iron stores have dropped so low that the hemoglobin content in the blood is below normal levels.
The normal hemoglobin values for men range from 130 – 170 g/l and for women from 120 – 150 g/l. Iron deficiency anemia is considered when the hemoglobin level drops below 70 g/l.
How to recognize iron deficiency?
Often, people are unable to suspect iron deficiency themselves, as the characteristic symptoms can also be due to a deficiency of another substance. Symptoms of iron deficiency include:
- Shortness of breath with minimal exertion
- Fatigue and lack of energy
- Pale complexion
- Cold hands and feet
- Dizziness
- Tinnitus
- Heart palpitations
- Hair loss
- Cracks in the corners of the mouth
- Frequent headaches
What are the recommended iron doses?
The body needs a small amount of iron daily, but this need is constant. The daily iron requirement varies periodically, ranging from 9 – 15 mg. The therapeutic and maximum dose for iron deficiency anemia is 50 mg, as prescribed by a doctor. If your iron requirement is higher, it is better to take iron several times a day at different times to improve absorption.
The daily iron requirement is:
- 5 – 9 year old children 9 mg
- 10 – 13 year old children 11 mg
- 14 – 17 year old girls 15 mg and boys 11 mg
- 18 – 45 year old women 15 mg and men 10 mg
- 46+ year old women and men 10 mg
- Pregnant women and breastfeeding mothers 15 mg
How is iron deficiency diagnosed?
Iron deficiency is diagnosed mainly based on the patient’s symptoms, physical examination, and laboratory tests. The most accurate overview is provided by a hemogram blood test.
How is iron deficiency treated?
Iron deficiency in the blood is typically treated with oral supplements, such as tablets, capsules, drops, sprays, or syrups. It is important to know that multivitamins are not suitable for replenishing iron stores because they only contain 50% of the daily iron requirement. To replenish iron stores, it is necessary to consume at least 200% of the daily iron requirement, and in the case of anemia, the amounts should be even higher.
Intravenous or intramuscular iron therapy is only indicated if oral treatments are not tolerated or do not provide sufficient effect.
How long is the iron treatment course?
The duration of treatment for iron deficiency is important. The body’s iron stores replenish slowly, and with insufficient treatment duration, there is a high likelihood that iron deficiency will reoccur. During the treatment course, it is good to check blood markers every few months, as individuals vary in iron absorption.
If iron deficiency is mild, the treatment course usually lasts 3 – 4 months. With low iron stores, the duration of the treatment can range from half a year to a year for the iron deficiency to normalize in the body. With proper treatment, anemia will subside within two months, but to replenish iron stores, treatment must continue for at least another 4 – 6 months. It is not possible to replenish depleted iron stores solely with dietary changes.
In cases of latent or hidden iron deficiency, the treatment course must last at least 3 – 4 months.
What if the iron supplement causes side effects?
If an iron supplement causes discomfort in the digestive tract when taken without food (nausea, stomach irritation, abdominal pain), it should be taken after a light meal. Be sure to avoid taking tea, coffee, and dairy products simultaneously, as these reduce iron absorption in the body.
Taking more than 20 mg of iron per day may cause mild digestive issues in sensitive individuals. Therefore, it is recommended to start with smaller doses of iron and gradually increase the dose.
It is also advisable to choose organic iron, such as iron diglycinate, which is a stomach-friendly iron salt. Iron diglycinate does not cause unpleasant side effects like constipation, stomach pain, nausea, or stomach irritation.
How to take iron if you are a woman of reproductive age?
Iron is primarily eliminated from the body through blood, which is why women of reproductive age are considered at risk. During a normal menstrual cycle, a woman loses on average 20 – 45 ml of blood. The upper limit for blood loss is considered to be 80 ml, but many women experience even greater blood loss during menstruation.
1 ml of blood contains 0.5 mg of iron. If you belong to the group of women who lose 80 ml of blood during menstruation, your body loses 40 mg of iron. It is difficult to restore iron stores with diet alone in this case, and you will need an additional 15 mg of bioavailable iron daily.
How to take iron during pregnancy?
Iron deficiency during pregnancy is common because the need for iron increases twofold during pregnancy. Adequate iron is especially important in the last trimester of pregnancy when the baby is growing rapidly. If iron deficiency is not corrected in a pregnant woman, it may lead to preterm birth or low birth weight.
The World Health Organization (WHO) recommends taking an iron supplement of 15 mg per day during pregnancy. Iron is recommended to be taken from the beginning of pregnancy until delivery.
Since pregnant women often suffer from constipation, iron diglycinate should be preferred. Iron diglycinate does not cause constipation or stomach irritation.
Recommendations for better iron absorption
For better absorption of iron supplements, consider the following recommendations:
- Take the iron supplement for optimal absorption one hour before meals.
- Consume the iron supplement with vitamin C, which significantly improves iron absorption.
- Iron absorption is enhanced by vitamin A, vitamin B12, and folic acid.
- Fermented foods (such as sauerkraut) contain natural probiotics and help improve iron absorption.
- Do not take the iron supplement simultaneously with coffee, tea, or dairy products, as these reduce iron absorption.
- Iron requires an acidic stomach environment for absorption. If you take antacids to neutralize stomach acid, take the iron supplement two hours before or after taking the antacids.
What is the best iron supplement?
The selection of iron supplements on pharmacy shelves is vast, but many of them cause several stomach issues – constipation, abdominal pain, and nausea.
Iron supplements mainly differ in the type of iron salt used, which determines their absorption capacity. The higher the bioavailability of the iron salt, the more iron the body will absorb.
The best iron supplement is iron diglycinate, which is absorbed up to 4 times more efficiently compared to the widely used ferrous sulfate. It also does not leave an unpleasant metallic taste in the mouth and does not cause stomach issues or irritation.
Take iron wisely and stay healthy!
