Iron is one of the most common nutritional deficiencies in the world (iron-deficiency anaemia). Those most at risk are females of childbearing age, those on certain medications, vegetarians/vegans and frequent blood donors. Iron levels can be tested by your doctor via a blood test if you have concerns.
Most common symptoms may include feeling fatigued, frequent infections, headaches, and cold hands/feet. It may also show up as unusual cravings for non-food substances (this is called pica) such as ice, dirt, paper or hair.
Some people may have been prescribed iron before by a doctor and had issues with constipation. This is often related to the form of iron used and how it behaves in the gut. Some iron supplements are better absorbed and gentler on the gut than others.
To increase absorption of iron from food, have it with a food that contains vitamin C.
There are two types of iron. Haem (found in meat, chicken and fish) and non-haem (found in legumes, cashews, dried apricots, eggs and cooked spinach). Haem iron is the most readily absorbed.
Tannins found in black tea, red wine and coffee may inhibit absorption, so be mindful of this.
Raw spinach may block iron availability due to oxalate levels.
Calcium (particularly as a supplement where higher doses are often used) can also inhibit the absorption of iron.
As there are
other forms of anaemia and it is not always due to lack of iron, it is
important to determine if iron is indeed your problem, or something else
entirely.
Feeling fatigued and just not right? You don’t need to put up with that!