An iron deficiency automatically leads to a lack of oxygen in your body. For this reason, it is impossible for you to reach your full performance potential without an adequate supply of iron. In addition to paleness caused by anemia, typical symptoms of a deficiency include fatigue and rapid exhaustion during physical and mental exertion. Here you can find out in more detail how to recognize an iron deficiency and what you can do about it.
Why iron is so important
Iron is an especially important trace element. It plays a decisive role in oxygen transport and is also a component of enzymes that support your body in detoxification and energy production. The concentration of iron is particularly high in your muscle cells and in hemoglobin, the red blood pigment. There is a dependence of your iron balance on the renewal rate of red blood cells.
How much iron does my body need?
According to the German Nutrition Society, men require a daily intake of 10 mg of iron. For women up to the age of 51, 15 mg is recommended. For pregnant and breastfeeding women, it is as much as 30 mg. According to the National Consumption Study II, over 75% of women of childbearing age do not reach the recommended iron intake. (Source: National Consumption Study II, 2008).
How do I recognize an iron deficiency?
Typical symptoms of an iron deficiency are paleness, rapid exhaustion, chronic fatigue, and diminished concentration and performance. Strength and endurance can also be impaired. Other effects of an iron deficiency include:
- Brittle nails as well as dull or thinning hair
- Cracked corners of the mouth
- Increased susceptibility to infection
- Restless legs
- Increased sensitivity to cold
- Headaches
- Sleep disorders
- Low mood
Causes of iron deficiency
Your body does not produce iron itself. You can only ingest this vital nutrient through food or nutritional supplements. The main reason for iron deficiency is therefore an imbalanced diet. Especially if you follow a vegetarian or vegan diet, a deficiency can occur because iron is found primarily in meat and sausage products. However, significant amounts of iron can also be found in eggs, legumes such as lentils and chickpeas, as well as in millet, whole-grain bread, or spinach.
Sometimes a disturbed, sluggish intestinal flora can cause you to absorb iron poorly, leading to a deficiency. In some cases, the body even lacks the ability to absorb and store iron completely. In such cases, a blood test and a medical examination can provide clarity. Incidentally, menstruation requires an increased need for iron. The same applies to pregnancy and breastfeeding. For this reason, women suffer from iron deficiency significantly more often than men.
What should I consider when taking iron supplements?
There are a wide range of nutritional supplements that offer you iron in tablet, powder, or liquid form. Either as a single vital substance or in combination with other important substances. It is important that you can dose your iron intake precisely, because too much iron is also not recommended for your long-term health. Before you take high-dose iron supplements over a longer period, you should seek medical advice.
People who follow a vegetarian or vegan diet should keep in mind that only about 3 to 5 percent can be absorbed from plant-based foods. In addition, some foods can make it harder for your body to absorb iron or even prevent it entirely. You should not consume coffee, black tea, and dairy products at the same time as iron-rich foods or corresponding nutritional supplements.
Tip: The absorption of iron in the body is improved by Vitamin C. Pay attention to this combination; it is interesting not just for iron deficiency.
Why men should also pay attention to an adequate intake of iron can be found here.
• Are you interested in plant-based iron? Read more here about curry leaf from Ayurveda.
• Are you looking for information on other products with iron? Then read on here.
