Did you know that 20% of women under 50 are iron deficient?

An iron deficiency is one of the most common nutrient deficiencies experienced by people in the world. It is common mostly amongst vegans, vegetarians, children and women in their reproductive years. Some people with chronic diseases such as cancer, auto-immune diseases, heart failure or kidney disease are at a higher risk of a deficiency.

Iron is a mineral that is vital to the growth and development of the human body as it helps transport oxygen from the lungs to the rest of the body. Iron is important for the function of the immune system, brain function and thyroid function and a deficiency can interfere with the normal functioning of these symptoms which contribute to fatigue, exercise intolerance and lightheadedness.

There is a common misconception that an iron deficiency does not afflict meat eaters, which is not actually accurate. This misconception is likely because there is an abundance of animal based iron products available for consumption, however the problem can be related to the bodies ability to absorb the iron received through diet.

Tea, coffee and wine contain tannins that reduce iron absorption by binding to the iron and carrying it out of the body and so even if meat is a staple in the diet, iron absorption could still be a concern.

Rigorous exercise and chronic inflammation in the body also reduces the absorption of iron which means those suffering from autoimmune diseases may have more difficulty getting on top of their myriad of symptoms.

Additionally, low levels of vitamin A in the diet could lead to iron deficiency because vitamin A helps to release stored iron. A deficiency of iron and vitamin A frequently co-exist.

Symptoms of a possible iron deficiency include:

Fatigue

Weakness

Pale skin

Brain fog

Dry lips

Chest pain

Brittle Nails

Restless legs

Fast heartbeat or shortness of breath

Headache, dizziness or lightheadedness.

Feeling cold in extremities (hands and feet)

Impaired brain function (difficulty concentrating and retaining information)

Weakened immune system (more susceptible to colds and infections)

Women in their reproductive years have a higher iron requirement due to menstruation. Women ages 19-50 required 18 mg per day and this drops to 8 mg daily for women ages 50+ years. Men aged 19+ require 8 mg daily.

Dietary sources of iron which are also nutritious and anti-inflammatory include: