So many women today are suffering with recurrent low iron and anaemia, even after taking iron supplementation and transfusions. So why is this occurring? Let’s delve into this complex topic in today’s blog. We’ll start by taking a look at what iron does, discuss some reasons why iron might be low, and then move onto some easy ways to boost your iron levels naturally. Let’s start with a little information about what iron does inside your body.
What does iron do in your body?
In the body iron has a very important role to play! It is a major component of haemoglobin, which transports oxygen through our blood stream to every cell. Therefore, it is involved in the production of energy and other essential everyday tasks. It’s not small player, and havoc is created in the body when iron stores are lacking.
Common symptoms of low iron
Anaemia and sub-optimal iron levels come with many symptoms, here’s just some of them:
- Fatigue no matter how much sleep you get
- Shortness of breath
- Dizziness
- Fuzzy head, just can’t think properly
- Pale skin
- Pale conjunctiva
- Brittle nails
- Cold hands and feet
- Heavy menstrual bleeding and clots
Let’s take a look now at some area’s of health that can cause low iron, and ways to support your body in increasing iron levels naturally.
Digestive support for absorption
One of the biggest factors in cases of low iron is digestive health. Iron takes a lot to break down and absorb, and if the gut is not functioning optimally chances are iron stores are low. If you have a history of hypochlorhydria, which is low stomach acid, the following tips may benefit you:
- Take bitters with each meal – gentian drops, lemon or apple cider vinegar in water, dandelion drops
- Use a digestive enzyme with each meal
- Avoiding eating when you are stressed or upset
There may also be underlying issues such as small bacterial overgrowth (SIBO), microbiome disruption, celiac disease, food intolerance’s etc that are preventing the break down and absorption of iron. Working with a Naturopath is so important in order to discover what the cause of your low iron is. There is no one size fits all approach, so you really need this personalised support.
Some other reasons your iron may be low include:
- Thyroid health – when the thyroid is not functioning correctly this can cause low iron levels.
- Menstrual cycle health – heavy bleeding, fibroids and other menstrual problems can cause a lot of blood loss, resulting in anaemia.
- Lack of nutrients such as B12, B6 and folate. Some forms of anaemia are due to a lack of these nutrients, so it’s important to get your levels checked out with your naturopath.
- Excess inflammation in the body can also be a real drain on iron stores.
Diet and nutrition can also play a part in low iron levels, let’s take a look at that now.
Foods rich in iron
Iron is found in many foods, both heme (animal products) and non heme (plant based). Heme iron is far easier for the body to absorb, but non-heme iron can also be utilised in the presence of vitamin c containing foods. Be mindful that if your gut health is poor, you still may not absorb much iron from food sources. Here are the richest food sources in both categories.
Non-heme plant-based iron sources
- Greens – parsley, nettle, spinach, dandelion
- Dried apricots
- Lentils
- Molasses
Heme iron sources – animal products
- Organic liver – also other organic organ meats and pates
- Red meat
- Oysters
- Turkey
If you have low iron, it’s important to ensure you have iron rich foods in your diet. However, a lack of iron in the diet is not common, and it is most often due to absorption issues.
Foods that block iron absorption
Your bodies absorption of iron can be blocked by over-consuming certain foods or having them at the same time as you have sources of iron. Tannin’s and oxalates are two substances that are excellent iron blockers. They are found predominantly in black tea leaves, coffee and raw green veggies. If you love a hot cuppa, make sure that you take iron or eat iron containing foods at least 2 hours apart from tea and coffee. Likewise, do not take your iron supplements with zinc, calcium, or dairy foods as absorption will not be optimal.
Improving iron levels naturally
There are a number of natural remedies that you can use to improve your iron levels, including herbs, tissue salts and nutritional’s.
Herbal teas can be a wonderful blood building tool – nettle, parsley and dandelion leaf are particularly rich in non-heme iron and other nutrients. Brewing a big pot of herbal tea and drinking it over the day can greatly assist in building up your iron levels. Herbal tinctures can also assist the body.
Ferrum Phos tissue salts offer a gentle approach to increasing iron levels in the body.
The probiotic Lactobacillus plantarum 299v (LP299v) has also been proven to increase the absorption of iron from meals. This is available in a practitioner only product, which I have available through consultations.
When it comes to actual iron supplements, the best form to take is iron bisglycinate. It is the form that is most readily absorbed by the gut, and the least likely to cause constipation and digestive irritation.
In conclusion, Iron is unlike many other nutrients, in that there is no way for it to be excreted from the body except via blood loss. Therefore, it is not safe to simply take an iron supplement if you suspect your levels may be low. This can cause hemochromatosis, a disease of iron overload, with some similar symptoms to anaemia. I always recommend working with a practitioner in order to uncover the underlying cause of your low iron levels and treat them in a way that suits your specific needs.
If you are struggling with low iron levels, or want to get yours checked, please head to the booking tab and make your appointment today.
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