Iron is critical to human life. – Michael Murray, N.D.
Did you know there are actually two forms of iron and that your body absorbs these two forms of iron differently? If you are prone to or have an iron deficiency, it is important to understand that not all iron is created equal. Moreover, it’s important to recognize which form of iron your body may need. Lucky for us, it’s actually quite easy to understand the difference between the two forms:
1) Heme Iron comes from Animal Foods
and
2) Non-Heme Iron comes from Plant Sources
Heme iron is easier for the body to utilize and absorb compared to non-heme iron, so this should be an important consideration when choosing foods to eat and deciding what to supplement. Additionally, non-heme iron must be converted to heme iron before the body can utilize it. Non-heme iron is absorbed by the body at a rate of 2-20%, while heme iron is absorbed at a rate of up to 35% depending on digestive integrity. Although, it should be noted, consuming heme iron foods introduces the negative effects of conventional animal products. This is why it is essential to choose organic, pastured red meat, poultry and dairy whenever possible. (Group)
Why is Iron Important?
Iron is a mineral present in certain foods, supplements and cast iron pans. It is the center of the hemoglobin molecule of our red blood cells, which are responsible for transporting oxygen from the lungs to the body’s tissues, and carbon dioxide from the tissues to the lungs. Most importantly, iron works with several important enzymes for energy production, metabolism, growth processes, DNA synthesis, as well as some hormone synthesis. (Murray)
Heme Sources of Iron
- Organic Pastured Red Meat
- Organic Pastured Poultry
- Organic Pastured Lamb
- Wild Seafood (Clams, Sardines, Oysters)
- Organic Dairy (if tolerated)
Non-Heme Sources of Iron
- Lentils
- Blackstrap Molasses
- Quinoa
- Beans
- Swiss Chard
- Turnip Greens
- Prune Juice
- Spinach
- Potato
- Beet Greens
- Nuts
Signs of Iron Deficiency
Iron deficiency occurs most widely in 35-58 percent of young, healthy women of childbearing age. This rate grows higher for women during pregnancy. The reasons for iron deficiency include a higher iron requirement (such as pregnancy), inadequate diet, blood loss (excessive menstruation), low absorption (due to impaired digestion, Celiac Disease or low hydrochloric acid in the gut) or a combination of these factors. It is important to note, there is a higher need for iron in periods of growth, such as adolescence, infancy, during pregnancy and lactation. Also if vegan or vegetarian, an individual runs a higher risk for iron deficiency. Moreover, the risk for iron loss is greater for women than men, due to menstruation. (Murray)
The following are signs of iron deficiency:
- Anemia
- Breathlessness
- Pale Skin/Brittle Nails
- Cold Hands & Feet
- Lack of Focus
- Hair Loss/Shed
- Sore Tongue/Poor Appetite
- Irritability/Unusual Food Cravings
- Headaches/Dizziness/Lightheadedness
- Excessive Menstrual Blood Loss
- Learning Disabilities
- Impaired Immune Function
- Decreased Energy Levels/Fatigue
- Decreased Physical Performance
Foods That Inhibit Iron Absorption
- Tea
- Coffee
- Dairy/Eggs
- Calcium Rich Foods
- Supplements with Calcium
Testing/Supplementing
Maintaining the right balance of iron is essential. Before supplementing iron, it is important to get a full iron panel done (Ferritin, Total Iron Binding Capacity, Serum Iron and Transferrin Saturation) with your doctor. Measuring the serum ferritin levels (iron storage) can be used to identify deficiency. Additionally, if your iron saturation is less than 20%, this indicates an iron deficiency. When an iron deficiency has been identified, it is important to look for a high quality supplement that is easily absorbed. According to Dr. McCulloch, typical needs for iron are 8mg per day for women, but if there is a deficiency, higher doses (35 mg +) may be needed to build up stores. Heme iron supplements are the most absorbable, iron bisglycinate is 20% absorbed, iron citrate is 18% absorbed and carbonyl iron is 100% absorbed. Some other forms of iron cause constipation, so look for reviews of supplements before purchasing. Iron should always be taken with vitamin C, as it is a necessary co-factor for ulitization.
<3 Kristin
Eat Your Greens Out
*All information, content, and material of this blog is for informational purposes only and are not intended to serve as a substitute for the diagnosis, and/or medical treatment by a qualified physician.
Resources:
Murray, Michael, N.D. The Encyclopedia of Healing Foods. New York: Atria Books, 2005
https://www.globalhealingcenter.com/natural-health/heme-iron-vs-nonheme-iron/
https://woman.thenest.com/can-tea-deplete-iron-4188.html
https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
https://medlineplus.gov/ency/article/007134.htm
https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034
McCulloch, Fiona. “8 Steps to Reverse Your PCOS.” 2016. Greenleaf Book Group Press: Austin, Texas
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