Iron

Iron is an important trace mineral, with the atomic number of 26, and is part of the vital activity of the blood and glands. It is responsible for the oxygen transport and the formation of red blood cells. It is part of the enzymes haemoglobin (in the blood) and myoglobulin (in the muscles) and of other enzymes.

It is also important in the energy production, and it is vital for a correctly functioning immune system and repairs and recovery from infections, injuries and surgery. 

Iron exists chiefly as haemoglobin in the blood. It distributes the oxygen inhaled into the lungs to all the cells. It is the master mineral which creates warmth, vitality and stamina.

It is required for the healthy complexion and for building up resistance in the body. Iron also improves physical performances, prevents and cures anaemia, increases immunity, raises energy levels and holds the energy level stable.

Iron deficiency

The World Health Organization estimates that 600 – 700 million people are deficient in iron, probably making it the most common nutritional deficiency disorder in the world.

Iron deficiency is generally caused by severe blood loss, malnutrition, infections and by excessive use of drugs and chemicals and drinking too much alcohol.

Women absorb more iron than men, but iron deficiencies are more common for women than men. This is because of the loss of blood during the menstruation. Also the blood production for the foetus, breast-feeding, and the use of a spiral, has claim a lot of the iron reserves of a woman.

Studies have shown that women from the adolescence until the menopause have a large risk of developing a chronic iron deficiency. As a consequence anaemia can develop.

Iron is an important component in cognitive, motor sensor and social-emotional development and functioning. Iron deficiency leads to an insufficient number of red blood cells which can cause symptoms of depression like fatigue, brain fog, loss of appetite and irritability. It also helps prevent learning problems for children and promotes a calm sleep.

Symptoms of iron deficiency

• A general run-down condition
• Appetite loss
• Fatigue
• Headaches
• Heart palpitations
• Insomnia
• Loss of interest in sex.
• Lowered resistance to disease
• Nutritional anaemia
• Pale skin
• Shortness of breath on manual exertion
• Tingling of the hands and feet

NOTE: There are several forms of anaemia, and iron deficiency anaemia is only one.

NOTE: A deficiency of iron and vitamin B6 may be responsible for the anxiety, distress and hyperventilation which accompanies panic attacks.

Vitamin A and iron

Vitamin A helps move iron from storage in the body, without adequate amounts of vitamin A the body cannot regulate iron properly leading to an iron deficiency.

Non-heme iron

Heme or ferrous iron is the most readily absorbed form of iron and is found in red meat, poultry, fish and shellfish. Non-heme iron is less absorbable than heme iron and is found in green leafy vegetables like spinach and kale as well as eggs, milk and meat.

Sources of non-heme iron often contain phytates which bind to iron and carry it through the digestive tract unabsorbed. Phytates can reduced iron absorption by up to 80%. As a result, the plant foods with high iron content are not always the best sources.

By weight, soya beans have twice the iron of beef, but only about 7% of the iron in soya beans is absorbed. Spinach is also high in iron, but less than 2% in cooked spinach is absorbed.

NOTE: Eating some vitamin C rich foods such as a couple of strawberries, an orange, kiwi fruit, tangerine or some mango at the same time as consuming these non-heme containing foods can assist in better absorption.

Components that inhibit iron absorption

• Minerals that compete with iron for absorption such as calcium, copper, magnesium, and zinc.
• Egg protein (from both the white and the yolk)
• Certain herbs including peppermint and chamomile
• Coffee
• Cocoa
• High fibre foods
• Phytic acid (found in grains, legumes and other plant foods)
• Tannic acid (in tea)

NOTE: Cooking in iron pots can add extra iron to the diet especially if acidic foods are cooked at high temperatures.

Ferritin and iron

Ferritin is a protein complex that stores iron inside the body’s cells. This is storage for later use as well as keeping free iron away from places in the body where it can do harm. Ferritin is part of the immune response and can hide iron to starve rogue and pathogenic cells in the body.

• Bacteria require iron to replicate
• Cancer cells use iron to support rapid division
• Parasites thrive in iron-rich environments
• Viruses require iron-containing enzymes

Iron supplement dangers

Iron supplements are not advised because an overdose can cause constipation, diarrhoea, damage to the heart and liver and in rare cases, in extremely high doses, be fatal. Even doses of three grams can be deadly especially for children. Other outcomes from an overload of iron include:

• Intestinal irritation
• Liver burden
• Oxidative stress
• Pathogen growth

Cancer and iron

Iron plays a complex role in cancer development and progression. Cancer cells often exhibit an increased dependence on iron for their survival and proliferation, a phenomenon known as “iron addiction”. Excess iron can also contribute to cancer by promoting the formation of harmful free radicals and causing DNA damage therefore iron supplements should be avoided unless prescribed.

Because iron is so readily available in so many foods, deficiency is unlikely with a normal diet. A blood test needs to be performed before considering iron supplements.

Haemochromatosis

Haemochromatosis is a hereditary disease characterised by excessive absorption of dietary iron resulting in abnormal high levels of total body iron stores. Excess iron accumulates in tissues and organs disrupting their normal function.

The hereditary form of the disease is most common among those of Northern European ancestry, in particular those of British or Irish descent, with a prevalence of one in 200. For those patients extra iron will likely worsen their symptoms.

Highest sources of iron in milligrams per 100 grams

Recommended daily requirements of iron

• Infants birth to 6 months 0.27 mg
• Infants 7-12 months 11 mg
• Children 1-3 years 7 mg
• Children 4-8 years 10 mg
• Children 9-13 years 8 mg
• Adolescent boys 14-18 years 11 mg
• Adolescent girls 14-18 years 15 mg
• Adult men 19+ years 8 mg
• Adult women 19 – to menopause 18 mg
• Pregnant women 27 mg
• Adult women 50+ years 8.7 mg

NOTE: When consuming iron rich foods, one should also consume foods rich in vitamin B9, vitamin B12 and vitamin C every day.

Natural sources of iron in alphabetical order

NOTE: Iron is found in all green leafy vegetables and most dark coloured fruits.

Related subjects

• Anaemia
• Blood and vein disorders
• Brain and mental health disorders (depression)
• Constipation and diarrhoea
• Immune system disorders
• Minerals
• Vitamin A
• Vitamin B6
• Vitamin B9
• Vitamin B12
• Vitamin C

Join our mailing list to receive your monthly emailed newsletter with all the latest scientific findings for natural health remedies.