Iron deficiency anemia is quite common unfortunately.
It occurs when iron intake and stores are insufficient to support production of the body’s red blood cells, which carry iron-rich proteins known as hemoglobin.
Hemoglobin is responsible for tissue oxygenation–the delivery of oxygen to tissue.
Insufficient iron, then, spells disaster, often leading to immense fatigue.
In general, excluding hemorrhage, iron deficiency anemia is slow to develop, with a myriad root causes:
☑️ Internal bleeding, for example due to inflammatory bowel disease (IBD) or long term aspirin use
☑️ Heavy menstrual bleeding, made worse by low thyroid function
☑️ Malabsorption, for example, in the form of celiac disease or food sensitivities
☑️ Gut dysfunction, such as H. pylori infections leading to hypochlorhydria (low stomach acid) which impedes iron absorption
☑️ Pathogens, such as parasites & yeast overgrowth which use up iron stores & block absorption
☑️ Inflammation, such as mercury toxicity which interferes with iron synthesis
☑️ Calcium supplementation or calcium-fortified foods impeding absorption
☑️ Long-distance running & intense frequent exercise
☑️ Lack of iron in diet
☑️ Ingestion of substances which interfere with iron absorption, such as caffeine, antacid medication & dairy
☑️ A genetic mutation limiting iron absorption
☑️ Low ceruloplasmin & bioavailable copper cause the body to store iron in the liver and brain instead
☑️ Some mold mycotoxins can block heme synthesis, a part of our hemoglobin
The good news is that iron deficiency anemia is reversible when addressing the root cause, and is easily diagnosed.
To test, request the following from your practitioner:
📍Serum Iron
📍Ferritin*
📍Total iron binding capacity (TIBC)
📍Unsaturated iron binding capacity (UIBC)
📍Transferrin saturation percentage
*The earliest stage of iron deficiency is the slow depletion of iron stores, or ferritin, so ensure this is included in the panel.
Next up… how to replenish low iron levels.
⚠️Low ferritin is the first sign of iron depletion and the precursor to more severe iron deficiency anemia.
Although it is a source of contention, many experts claim optimal ferritin levels are 70-90 ng/ml for menstruating women.
In addition to addressing the root cause, replenishing iron stores can potentially entail the following strategies:
✔️increasing intake of iron-rich foods
✔️iron supplements, or in extreme cases,
✔️receiving intravenous iron infusions, all under your physician’s guidance.
The bioavailability of iron is contingent upon the dietary context.
Many common foods, for example, contain compounds which inhibit iron absorption, including:
🍵 Tea (oxalates)
☕ Coffee (tannins, polyphenols)
🍫 Cocoa (polyphenols)
🌱 Soy (phytate)
In addition, eating the following vitamin C-rich foods in tandem with iron-rich foods can help enhance iron absorption:
Bell pepper
Orange
Kiwi
Grapefruit
Broccoli
Strawberries
Brussel Sprouts
Tomato
Iron comes in two forms, namely, “heme iron,” found in animals foods , which is absorbed and used much more efficiently than “non-heme iron” found in plant foods.
Above are the foods to incorporate for restoration of normal iron levels, with emphasis placed on animal sources given their superior bioavailability.
Also helpful are cooking in a high quality cast iron skillet and in some cases taking desiccated liver pills from a high quality source, such as pasture-raised grass-fed cows.
Timing is also important, as research shows iron taken as a single-dose on alternate days is superior to daily, multi-dose supplementation.
This is due to hepcidin, an iron-binding protein secreted by the liver.
When there is a surge of iron from oral supplementation, the body will produce less hepcidin causing the body to absorb less iron as a protective mechanism.
Have you struggled with iron deficiency anemia or low ferritin?
Let me know below in the comments.
Co-written with @empoweredautoimmune
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