What is Iron?

Iron is a vital mineral required for the production of hemoglobin, a protein in red blood cells that transports oxygen throughout the body. It is essential for energy production, immune function, and overall cellular health.

What Types of Iron Are There and What Do They Do?

Heme Iron: Found in animal-based foods such as red meat, poultry, and fish. It is highly bioavailable, meaning the body absorbs it efficiently.
Non-Heme Iron: Found in plant-based foods like legumes, spinach, and fortified cereals. It is less bioavailable and more affected by dietary inhibitors or enhancers.

Daily Requirements for Iron

Infants (7-12 months): 11 mg/day
Children (1-3 years): 7 mg/day
Children (4-8 years): 10 mg/day
Men (19+ years): 8 mg/day
Women (19-50 years): 18 mg/day
Pregnant Women: 27 mg/day
Postmenopausal Women: 8 mg/day
Adolescents (9-18 years): 8-15 mg/day (depending on gender and age)

What Does Iron Do in Our Body?

Oxygen Transport: Forms hemoglobin in red blood cells and myoglobin in muscles to carry oxygen.
Energy Production: Supports enzymatic processes in the mitochondria.
Immune System Function: Enhances the ability of white blood cells to combat infections.
Cognitive Function: Aids in neurotransmitter production, influencing memory and focus.

Symptoms of Iron Deficiency

Fatigue and weakness
Pale skin and nail beds
Shortness of breath
Dizziness or light-headedness
Cold hands and feet
Brittle nails
Hair thinning or loss
Restless legs syndrome

What Does Iron Do for Our Thyroid Pathway?

Thyroid Hormone Synthesis: Iron is a cofactor for the enzyme thyroperoxidase (TPO), which converts iodine into thyroid hormones (T3 and T4).
Metabolism Regulation: Adequate iron levels help maintain the metabolic functions regulated by thyroid hormones.
Enzyme Function: Supports deiodinase enzymes, which convert T4 into the active hormone T3.

What Does Iron Do for Our Liver?

Iron Storage: The liver stores about 25% of the body’s iron as ferritin, releasing it when needed.
Detoxification Support: Iron-dependent enzymes in the liver aid in detoxifying harmful substances.
Red Blood Cell Recycling: Facilitates the breakdown of old red blood cells and recycles iron for new ones.

What Does Iron Do for Our Gut?

Maintains Gut Integrity: Supports the synthesis of enzymes and proteins crucial for gut lining health.
Influences Gut Microbiota: Adequate iron promotes a balanced gut microbiome, whereas excess iron can encourage harmful bacterial growth.
Prevents Gut Inflammation: Balanced iron levels reduce oxidative stress and inflammation in the gastrointestinal tract.

Physical Ailments That Affect Iron

Celiac Disease: Reduces iron absorption due to damaged intestinal villi.
Inflammatory Bowel Disease (IBD): Chronic inflammation in the gut impairs iron absorption.
Chronic Kidney Disease: Decreases red blood cell production, leading to iron-deficiency anemia.
Gastrointestinal Bleeding: Leads to iron loss.
Pregnancy: Increases iron requirements significantly.

Foods That Impact Iron

Enhance Absorption: Vitamin C-rich foods (e.g., citrus fruits, strawberries, bell peppers), meat, fish, and poultry.
Inhibit Absorption: High-calcium foods (e.g., dairy products), phytates in grains and legumes, and polyphenols in tea and coffee.

Medications That Impact Iron

Decrease Absorption: Antacids, proton pump inhibitors, and calcium supplements.
Increase Loss: Non-steroidal anti-inflammatory drugs (NSAIDs) causing gastrointestinal bleeding.
Interfere with Iron Metabolism: Certain antibiotics and hormone replacement therapies.

Natural Supplements That Negatively Impact Iron

Calcium: Competes with iron for absorption.
Zinc: Excess zinc supplementation can reduce iron uptake.
Curcumin: May inhibit iron absorption in high doses.

Heavy Metals That Impact Iron

Lead: Competes with iron for incorporation into red blood cells.
Cadmium: Disrupts iron metabolism and storage.
Mercury: Indirectly affects iron-dependent enzymatic processes.

Testing for Iron

Complete Blood Count (CBC): Checks hemoglobin and hematocrit levels.
Serum Ferritin: Measures iron storage levels.
Serum Iron: Indicates circulating iron levels.
Total Iron Binding Capacity (TIBC): Assesses iron transport efficiency.
Transferrin Saturation: Reflects iron transport protein activity.

Nutrients Required for Iron Absorption

Vitamin C: Enhances non-heme iron absorption.
Copper: Aids in iron metabolism.
Amino Acids: Help transport iron within the body.
Vitamin A: Mobilizes stored iron.

Foods High in Iron

Heme Iron: Red meat, liver, fish, shellfish (e.g., oysters).
Non-Heme Iron: Spinach, lentils, fortified cereals, quinoa, tofu.

A Recipe High in Iron

**Beef & Spinach Stirfry**

Ingredients: 200g lean beef strips, 2 cups fresh spinach, 1/2 red bell pepper, 1/2 yellow bell pepper, 1 cup broccoli, 1 tbsp soy sauce, 1 tsp sesame oil, 1 tsp grated ginger. Sesame seeds to sprinkle.
Method: Sauté beef in sesame oil until browned. Add ginger, spinach, broccoli and bell peppers. Stir in soy sauce and cook for another 3 minutes. Serve with quinoa or brown rice.

Other Random Information About Iron

Iron Overload Risks: Conditions like hemochromatosis cause excess iron accumulation, leading to liver and heart damage.
Iron in Cooking: Using cast iron cookware can increase the iron content of acidic foods.
Iron’s Role in Hair Health: Adequate iron levels promote strong, healthy hair by supporting follicle growth.
Iron and Exercise: Athletes may require higher iron intake due to increased red blood cell turnover and sweat losses.

Disclaimer: The information provided in this article is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or treatment plan. Individual needs may vary, and what works for one person may not be suitable for another.

The Thyroid and Iron