Iron is not just a "women's issue"—primarily due to menstruation—as many think. Iron deficiency can also occur in men. How much we exercise and, naturally, how we eat, has a major influence on our iron levels in the body. Read more here for an overview of the topic of iron deficiency in men and receive the most important information about this trace element.
What are the causes of iron deficiency in men?
According to the National Consumption Study II, 58 percent of women do not reach the recommended amount of iron. Among men, 14 percent do not meet the recommended daily iron intake. This trace element is not only lost through monthly menstrual bleeding. Even as a sports-conscious person, one should be careful. In athletes, 0.5 to 1.2 milligrams of iron are lost with every liter of sweat. Certain dietary habits can lead to an iron deficiency in the body. The best examples of this are coffee, black tea, and red wine. They contain secondary plant compounds such as tannins (polyphenols) that inhibit iron absorption. This is because tannins form complexes with iron that are difficult to absorb, which makes iron uptake more difficult. Phosphates and oxalic acid also inhibit the absorption of iron.
A meatless diet, such as for vegans and vegetarians, or a low-meat diet, such as for flexitarians, can also lead to deficiencies, because meat is among the good sources of iron. Not only (pregnant) women, but also men, seniors, vegans, vegetarians, and flexitarians should check their iron status. The older we get, the more the normal iron absorption through the intestine can be reduced.
Caution is also advised when taking medication, as this can make less iron available to the body. An example: antacids (stomach acid-neutralizing medication), agents to lower blood lipid levels (clofibrates), and agents for the treatment of urinary stones make the absorption of this trace element more difficult.
Why does our body need this trace element?
If we are well supplied with iron, the body has energy. The EFSA (European Food Safety Authority) confirms several positive health effects for this trace element.
Iron contributes ...
- ... to the normal formation of red blood cells and hemoglobin
- ... to the reduction of tiredness and fatigue
- ... to normal oxygen transport in the body
- ... to normal energy metabolism
- ... to the normal function of the immune system
- ... to normal cognitive function
- Iron has a role in the process of cell division
The trace element therefore fulfills several functions in the body. Important: Iron is distributed throughout the body via the blood and is essential for cell respiration. During this process, energy is gained. If we are well supplied with this trace element, the body has energy. Conversely, however, what does it mean if we do not have enough iron in the body?
What are the symptoms of iron deficiency?
How do you notice if you have an iron deficiency? Possible indicators can be these symptoms:
- persistent fatigue
- lack of appetite
- susceptibility to infection
- headaches
- poor sleep
- dizziness
- tingling in the feet and hands
- lack of endurance
- reduced performance
- cracked corners of the mouth (angular cheilitis)
- hair loss
In case of iron deficiency: Which form of iron is absorbed best?
Anyone who has an iron deficiency or would like to prevent one should pay increased attention to iron-rich foods. We find good sources of iron in meat, grains, and vegetables. As a rule, the body best absorbs the highly available heme iron (Fe2+) in meat and fish. The absorption rate—which indicates how well the body takes up this trace element—is about 15 to 35 percent for animal-based foods. Although plant-based foods sometimes also contain a lot of iron, they contain less easily absorbable non-heme iron (Fe3+). The absorption of non-heme iron is about 2 to 20 percent. However, absorption can be improved by the simultaneous intake of vitamin C. As a vegan or vegetarian, one should pay close attention to which plant-based foods containing iron are incorporated into the daily diet. An example: iron from curry leaves is an interesting source of iron and is a well-tolerated iron among the plants that contain this trace element.
Iron + Vitamin C
Combination for Energy + Defense
Which foods contain iron?
In meat:
- beef (fillet)
- pork (pork liver)
- veal
Vegetables with iron
- broccoli
- white cabbage
- spinach
- beetroot
Iron-containing grains:
- wheat (wheat bran)
- millet
- oats
Iron in legumes
- soybeans
- lentils (red, yellow, green)
- chickpeas
Iron in kernels and seeds
- pumpkin seeds
- flaxseed
- pistachios
- sunflower seeds
Which foods inhibit iron?
Unfortunately, it is not enough just to pay attention to iron-rich foods. Certain ingredients in foods that are rich in this trace element can inhibit it and complicate absorption in the intestine; these include phytates and oxalic acid. Soy, milk, and egg protein impair the absorption of this trace element. The most important inhibitory factor of iron absorption, however, are phytates. They occur in numerous plants. Phytates can bind iron in the intestine, so that it is no longer available to the body.
By grinding, heating, soaking, sprouting, or fermenting foods such as grains and legumes, the phytate content can be reduced through the activation of the enzyme phytase. This is why, for example, whole-grain breads baked with yeast and sourdough are a better source of iron than breads made with mineral leavening agents.
Besides phytates, oxalic acid also inhibits the absorption of the trace element. Oxalic acid is contained in foods such as spinach, beetroot, nuts, black tea, and cocoa.
Why combine vitamin C with iron?
In general, anyone who is attentive to this important trace element should simultaneously pay attention to vitamin C. This immune vitamin helps the trace element be better absorbed by the body. It reduces trivalent iron to divalent iron, which can then be better absorbed by intestinal cells. Furthermore, due to its absorption-promoting properties, vitamin C can counteract the inhibitory effect of phytates, e.g., in legumes. Those who consume iron-rich foods simultaneously with vitamin C can increase iron absorption many times over.
Tip: Accompany your muesli with oatmeal with a glass of orange juice or berries. Add a squeeze of lemon juice to vegetables for lunch or dinner. This way you combine iron with vitamin C. When consuming tea and coffee, make sure that you do not consume iron-rich foods at the same time.
Conclusion
Iron is required for blood formation, specifically the red blood pigment hemoglobin. It is distributed throughout the entire body via the blood; it can provide energy and reduces fatigue. However, it can be lost through blood, sweat, and reduced intestinal absorption. More than 58% of women do not reach the recommended daily iron intake. Among men, 14 percent do not reach the recommended amount of this trace element. Iron combined with vitamin C is better absorbed in the intestine.
You can read more about the trace element iron here.
