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MINERALS OVERVIEW
Iron, a trace mineral, supplies energy to every cell in the body. Perhaps the most important of iron's functions in the body is the production of hemoglobin (the blood's oxygen-carrying pigment) and myoglobin (the form of hemoglobin found in muscle tissue) and the oxygenation of red blood cells. Iron is the mineral found in the largest amounts in the blood. It is essential for many enzymes, including catalase, and is important for growth. Iron is also required for a healthy immune system and for energy production. This mineral is critical to sharp mental functioning. Even slight deficiencies in iron can shorten attention span and make concentration difficult.
Iron deficiency is most often caused by chronic insufficient dietary intake. However, it may result from prolonged bleeding (even of small amounts) such as in intestinal bleeding, excessive menstrual bleeding, ulcers, hemorrhoids, and rectal polyps. A diet high in phosphorus, poor digestion, long-term illness, prolonged use of antacids, excessive coffee or tea consumption, and other causes can also result in iron deficiency anemia. Menstruating women may become iron deficient, especially if they have heavy or prolonged periods and/or short menstrual cycles. In some cases, a deficiency of vitamin B-6 (pyridoxine) or vitamin B-12 can be the underlying cause of anemia. Strenuous exercise and heavy perspiration deplete iron from the body. Strict vegetarians are susceptible to iron deficiency. Many people develop this type of anemia as a consequence of an NSAID-related ulcer, or one caused by months or years of regularly taking aspirin, ibuprofen, or other non-steroidal anti-inflammatory drug (NSAID).
MoonDragon's Health & Wellness: Anemia
Government statistics indicate that 11% of women under age 50 and 9% of adolescents are iron-deficient. Dieters, some vegetarians, and endurance athletes may also develop iron deficiency due to the unique demands on their bodies.
Iron deficiency symptoms include anemia, brittle hair, difficulty swallowing, digestive disturbances, dizziness, fatigue, fragile bones, hair loss, inflammation of the tissues of the mouth, nails that are spoon-shaped or that have ridges running lengthwise, nervousness, obesity, pallor, and slowed mental reactions.
Normally, the body gets sufficient amounts of iron from the foods you eat. It manages to self-regulate itself, storing amounts you will need by automatically absorbing more iron when the need is high, and less when levels are adequate. Nonetheless, iron deficiency is still a significant public health problem. It can occur during periods of rapid growth, such as during infancy, adolescence, and pregnancy, which increase the body's demand for this mineral.
Because iron is stored in the body, excessive iron intake can also cause problems. Too much iron in the tissues and organs leads to the production of free radicals and increases the need for vitamin E. High levels of iron have also been found in association with heart disease and cancer. The buildup of iron in the tissues has been associated with a rare disease known as hemochromotosis, a hereditary disorder of iron metabolism that is found mostly in men and that causes excessive absorption of iron from both foods and supplements, leading to bronze skin pigmentation, arthritis, cirrhosis of the liver, diabetes, and heart disorders.
SOURCES
Iron is found in eggs, fish, liver, meat, poultry, green leafy vegetables, whole grains, and enriched breads and cereals. Other food sources include almonds, avocados, beets, blackstrap molasses, brewer's yeast, dates, dulse, kelp, kidney and lima beans, lentils, millet, peaches, pears, dried prunes, pumpkins, raisins, rice and wheat bran, sesame seeds, soybeans, and watercress. Herbs that contain iron include alfalfa, burdock root, catnip, cayenne, chamomile, chickweed, chicory, dandelion, dong quai, eyebright, fennel seed, fenugreek, horsetail, kelp, lemon grass, licorice, milk thistle, mullein, nettle, oat straw, paprika, parsley, peppermint, plantain, red raspberry leaf, rose hips, sarsaparilla, shepherd's purse, uva ursi, and yellow dock.
COMMENTS
Unless you are diagnosed as anemic, you should not take iron supplements. If you take a multi-vitamin and mineral supplement, choose a product that does not contain iron. If you do need to take iron supplements, do not take them at the same time as vitamin E. and choose an organic form of iron such as ferrous gluconate or ferrous fumarate,. Inorganic forms of iron, such as ferrous sulfate, can oxidize vitamin E.
The RDA for iron is 8 mg per day for adult men, 12 mg a day for male children above age 10, and 18 mg per day for adult women and girls over 11 years of age and 27 mg for pregnant women.
There must be sufficient hydrochloric acid (HCl) present in the stomach in order for iron to be absorbed. Copper, manganese, molybdenum, vitamin A, and the B-complex vitamins are also needed for complete iron absorption. Taking vitamin C can increase iron absorption by as much as 30%.
Taking calcium with meals can inhibit the absorption of iron from dietary sources. If you are iron deficient, take calcium supplements at bedtime or at other times of the day when you are not consuming foods containing iron. Excessive amounts of zinc and vitamin E interfere with iron absorption. Iron utilization may be impaired by rheumatoid arthritis and cancer. These diseases can result in anemia despite adequate amounts of iron stored in the liver, spleen, and bone marrow. Iron deficiency is more prevalent in people with candidiasis or chronic herpes infections.
HEALTH BENEFITS
If iron-deficiency anemia develops, the body has to struggle to absorb sufficient amounts of oxygen. This is the most common type of anemia. At its most severe, however, or in the presence of certain other debilitating illnesses, iron-deficiency anemia can be life-threatening. However, it is relatively easy to treat.
If your health care provider or midwife has diagnosed an iron deficiency during your pregnancy, then iron supplements can help, either by using supplemental products or by more holistic nutritional herbs, therapeutic teas and foods high in iron.
SPECIFIC CONDITION IRON MAY HELP
Correct Iron-Deficiency Anemia. When iron stores are too low, the lack of oxygen produces debilitating fatigue, weakness, and shortness of breath. Iron supplementation can correct the condition. (The underlying causes of bleeding should be medically treated as well, of course.) Bear in mind that a wide range of other medical conditions and other nutritional deficiencies, such as a shortage of folic acid, might also cause these symptoms. So never take iron supplements without medical advice.
IRON DOSAGE INFORMATION
SPECIAL TIPS:
To boost the amount of iron your body absorbs, take the supplement with small amounts of meat or with foods and drinks rich in vitamin C, such as broccoli or orange juice. For the same reasons, it's also smart to take an iron supplement along with your daily multivitamin. Vitamin A and the trace mineral molybdenum also aid iron absorption.
Have your health care provider or midwife test your blood levels in a month or two; never take iron for more than six months without retesting, so that iron overload can be avoided.
For iron deficiency anemia, ask your health care provider about the most appropriate dose for your needs.
GUIDELINES FOR USE:
Take iron supplements with meals to minimize the chance of stomach upset. Taking the supplement with traditional breakfast foods may not be the best choice, however; even though vitamin C enhances iron absorption, coffee can interfere with it. Soy protein isolates, often used in fruit "smoothies," can also reduce iron absorption.
Calcium as well as large doses of chromium can interfere with iron absorption, so take these supplements at least two hours apart from iron.
GENERAL IRON SUPPLEMENT INTERACTION
Iron supplements can interfere with the action of a number of medications, including thyroid hormone drugs, statins (to lower cholesterol), certain antibiotics, and various Parkinson's disease drugs. So be sure to tell your health care provider about any supplements you are taking in addition to your regular medications.
POSSIBLE SIDE EFFECTS
Iron supplements can cause stools to become dark green or black in color; this is caused by any unabsorbed iron and is harmless.
Iron supplements may cause constipation in some individuals.
CAUTIONS
Doses of iron higher than the tolerable upper daily intake level (UL) of 45 mg can cause nausea, vomiting, and constipation. Very high doses can be fatal.
As important as iron is to a healthy body, too much is not a good thing, either. You should only take supplemental iron if a blood test identifies a true deficiency. In an estimated one million Americans, an inherited (and often undetected) disorder called hemochromotosis is present, in which too much iron is absorbed. Iron overload such as this can contribute to health problems such as heart disease.
Keep iron-containing supplements out of the reach of children. As few as five high-potency iron tablets can be fatal for a small child.
Check the labels of any multivitamin and mineral supplements you take, and add up the amounts to be sure you're not accumulating too much iron in your total daily intake.
Do not take iron supplements if you have an infection. Because bacteria require iron for growth, the body "hides" iron in the liver and other storage sites when an infection is present. Taking extra iron at such times encourages the proliferation of bacteria in the body.
IRON SUPPLEMENTS & PRODUCTS
Iron Ionic Mineral Supplement, Fully Absorbable, 20 +/- ppm, 16 fl. oz.
WaterOz Ionic Iron is a pure liquid Iron supplement. Iron is called the "energy giver." It attracts oxygen and builds blood. Along with manganese and copper it is necessary for healthy blood chemistry and is essential for recovery from illness.
Iron Complex With Vitamins & Herbs, Vegetarian, NOW Foods, 250 Tabs
Now Foods utilizes the superior Albion Labs patented Ferrochel iron chelate which research has shown to be highly absorbed, well tolerated, and non-constipating at recommended levels.
Alive! Whole Food Energizer Multi-Vitamin With Mineral, Nature's Way, 18 mg of Iron Added, 90 Tabs
Nature's Way Alive multi-vitamin with mineral is better absorbed into your blood stream because its tablets disintegrate up to 5X faster than other leading brands. No other supplement contains more life-giving nutrients than ALIVE, which is just the way it will make you feel.
Ionic Iron Supplement With ConcenTrace, Trace Minerals, 2 oz.
Ionic Iron Supplement from Trace Minerals contains a full spectrum of 72 naturally occurring minerals and trace minerals from ConcenTrace as found in the Great Salt Lake, an inland sea.
Iron Gluconate, Nature's Way, 18 mg, 100 Caps
Nature's Way Iron gluconate is an advanced chelate form which provides superior absorption and it contains no artificial ingredients or preservatives.
Iron Complex With Vitamins & Herbs, Vegetarian, NOW Foods, 250 Tabs
Now Foods utilizes the superior Albion Labs patented Ferrochel iron chelate which research has shown to be highly absorbed, well tolerated, and non-constipating at recommended levels.
Alive! Whole Food Energizer Multi-Vitamin & Mineral, W/ Naturally Occurring Iron (No Iron Added), Nature's Way, 90 VCaps
No other supplement contains more life-giving nutrients than Alive multi-vitamin. Alive multi vitamin is better absorbed into your blood stream because its vegetable capsules dissolve up to 5X faster than other leading brands.
Prenatal Vitamins, Albion Iron, NOW Foods, 120 Caps
NOW Pre-Natal Caps encompass a complete array of vitamins and minerals essential to the support of both mother and child. As one of our most popular woman's formulas, we've enriched our Pre-natal caps with high potency folic acid, calcium, magnesium, and non-constipating iron bisglycinate to ensure complete nutritional support.
Electro-Vita-Min W/Reduced Iron, Energy Vitamin, Trace Minerals, 100 Tabs
Imagine a complete synergistic daily supplement so powerful, that many people feel a difference the very first day, that's Electro-Vita-Min, Energy Vitamin.
Once Daily Multi-Vitamin With Iron, All Natural, Lactose Free, Nature's Way, 100 Tabs
Nature's Way Daily Multi-Vitamin With Iron provides many of the essential nutrients that modern diets may lack. They are useful for protection, growth and maintenance of body systems as they age.
Red Beet Root (Beta Vularis Rubra) Tincture, 100% Organic, 2 fl. oz.
Used as a blood-builder and cleanser, as a liver cleanser and as a good source of iron.
Pomegranate Juice Concentrate, Natural Kosher, Dynamic Health, 8 fl. oz.
This Pomegranate Juice Concentrate comes in a convenient 8 oz size and has no preservatives and no sugar added. Pomegranate juice is highly nutritious and contain energy-giving proteins as well as lime, iron and phosphorus.
Prenatal Multi-Vitamin & Mineral, 100% Natural & Complete, Nature's Way, 180 Caps
Nature's Way Woman's Prenatal Multivitamin and mineral supplement provides specially balanced prenatal vitamin and mineral potencies for pregnant women or postnatal lactating women.
Multi-Vitamin With Iron, Nature's Way, 100 Caps
This multivitamin with Iron contains vitamins and minerals important for proper body function in quality forms and safe doses.
Yellow Dock Tincture (Rumex Crispus), 100% Organic, 2 fl. oz.
Yellow Dock is an excellent blood builder as its iron content is easily digestible and it contains up to 40% iron compounds.
Blood Builder Formula Tincture, 100% Organic, 2 fl. oz.
Use to help strengthen and build the blood, for low iron in the blood, for strengthening immunity, and for life-threatening disease.
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