Iron is a mineral present in blood hemoglobin, a protein that transports oxygen from the lungs to the tissues, and in myoglobin, another protein that transports and stores oxygen in the muscles. Furthermore, it complies many other basic functions in the body: It is essential for the synthesis of hormones, muscle metabolism, physical growth or the development of neurons, among others.

Iron deficiency is called iron deficiency anemia and the most common symptoms are fatigue, whitish mucous membranes, dizziness and shortness of breath.

Main sources of iron

This essential mineral must be obtained from foodin which it is found in heme or heme form (in foods of animal origin) or non-heme (in vegetables and supplements).

He heme iron It is absorbed more effectively than «non-heme», but its assimilation can be promoted by consuming plant foods with sources of vitamin C, which improves its assimilation. Some plant foods rich in iron, and therefore, in non-heme ironare legumes, green leafy vegetables and nuts.

According to studies, it should also be noted that, when figures are given for the iron content of foods of animal origin, it is estimated that only 40% of the reported iron content is heme iron. Of this 40% the body absorbs between 15% and 25%, depending on our iron reserves.

The type of cooking also influences bioavailability. Prolonged baking or frying has been shown to reduce heme iron absorption by up to 40%.

Certain people with deficiencies are recommended to take iron supplements –classically occurs in pregnant women–, but in this case we must also take into account that side effects associated with its intake, such as constipation.

Some dietary advice and lifestyle habits They can help reduce the risk of side effects.

How to treat iron deficiency

According to the World Health Organization, in developed countries, iron deficiency anemia occurs most frequently in infants and preschool children (10%), adolescents (15%), women of childbearing age (20%), pregnant women (40%) and the elderly (5%), becoming a real public health problem.

Good diet design is essential to prevent and treat iron deficiency anemia. But if blood levels are already low, it may be necessary to take a supplement.

This must be done under medical supervisionbecause excess iron is harmful and there are contraindications.

How to choose a supplement

The problem with many iron supplements is that they cause constipation, diarrhea, nausea and other discomforts.

The most frequently prescribed supplements are ferrous iron salts or ferric ironwhich include ferric sulfate, ferrous gluconate, ferrous sulfate, and ferric citrate. In general, ferrous iron is better absorbed than ferric iron. Dr. Andrew Weil, expert in natural and integrative medicine, advises choosing ferrous gluconate. You can raise this option with your doctor.

In addition to taking the supplement as directed by the package insert and your doctor, you can take steps to promote its absorption and the creation of reserves. Vitamin C enhances assimilation and calcium, casein from animal milk, fiber and tannins make it difficult. Therefore:

• Take iron supplement along with orange juice or kiwi. It is a good idea to have it for breakfast.
• Do not take it with a meal rich in whole grains, dairy or fiber, coffee or tea.
• Choose one quality supplement brand, preferably with a certification such as UL, USP or NSF International.

Beware of contraindications and side effects

Whether iron comes from foods or supplements, May interact with certain medications:

• May reduce the absorption of medicines used to treat Parkinson’s disease and decrease the effectiveness of levothyroxine, a common medication used to treat hypothyroidism, goiter, and thyroid cancer.
• Some medications, such as proton pump inhibitors, which are used to treat acid reflux or stomach ulcers, can reduce iron absorption by decreasing the secretion of gastric acid, which plays a key role in iron absorption
• Iron supplements that provide More than 20 mg per kg of body weight may cause nausea, constipation, abdominal pain and vomiting. Therefore, it is recommended to take the supplement with a meal.
• Keep in mind that you should always consult with a doctor before taking an iron supplement.