Iron is a highly capricious mineral, and our individual needs vary greatly. Drastic diets, high consumption of cheese, chicken and fish as replacements for red meat and pulse (which contain more iron), as well as menstrual losses contribute to iron deficiency. Thus, during their years of fertility, certain women suffer more or less from iron deficiency. Moreover, by accumulating in the body, iron increases risks of heart disease, cancer and degenerative illnesses. However, children men and post-menopausal women have no other alternative than to give blood to eliminate excess iron. They should therefore avoid taking iron supplements and consuming offal regularly (liver, heart, etc.). In addition, they must choose iron-free multivitamins and minerals, or those containing no more than 5 mg per daily portion.
Count one point for each statement that concerns you:
- Chronic fatigue
- Lack of appetite
- Brittle bones
- Confusion
- Memory loss
- Slight dizziness
- Excessive increase in heart rate after a small effort
- Shortness of breath
- Irritability
- Chronic headaches
- Ulcers in or near the mouth
- Difficulty swallowing
- Painful and inflamed tongue
- Depression
- Constipation
- Pale skin, especially in the face
- Sensitive to cold
- Tingling in the fingers and toes
- Brittle nails and hair
- Spoon-shaped nails
- Vertical ridges on the nails of the hands
- Hair loss (especially in women)
- Strong urges to drink cold water and to chew on ice
- Regularly take antacids
- You drink three cups or more of tea (black or green)
- You suffer from rheumatoid arthritis
- You suffer from anemia
- You have menstruated abundantly for a long time
- You regularly take aspirin and non-steroid anti-inflammatory drugs
Your Results
1 to 6 points
Possible marginal iron deficiency. Several symptoms are vague and may be associated with other pathologies other than iron deficiency. At this point, you do not need to take supplements, but you should consume a sufficient amount of iron-rich foods.
7 to 12 points
Mild iron deficiency. Never take iron supplements simply because various symptoms are present. Ask for a blood test. Ensure that you have a good source of vitamin C at each meal (broccoli, peppers, lemon juice, etc.), which will triple iron absorption. Eat more iron-rich foods.
13 to 19 points
Moderate iron deficiency. Blood tests are necessary in order to determine the extent of the deficiency. If an iron supplement is suggested to you, opt for the liquid form, which is not as constipating, or a chelated form, which is easier to assimilate. Iron should be taken just before meals or two hours after meals. Avoid consuming calcium-rich foods (milk, cheese, supplements, etc.) at the same time so as not to hinder its assimilation.
20 points and over
Severe iron deficiency. Perhaps you are afraid of doctors and needles, but we nevertheless strongly advise you to have a blood test to confirm the presence of anemia and then take the necessary measures to restore health.
Facts about Iron (Fe)
Iron is one of the most common elements in nature; it is grey and the amount of it contained in the body varies from 3 to 5 grams.
The adult male body contains more iron than the adult female body:
- 50 mg/kg of body weight in men;
- 35 mg/kg of body weight in women;
- 75 mg/kg in infants (approximately).
This can be haeminic iron (iron combined with a porphyrin): iron exists in this form in haemoglobin, myoglobin, cytochromes and various enzymes.
Siderophilin iron belongs to the non-haeminic iron group (a means of transport), as do ferritin and
hæmosiderin iron (a form of storage).
Like copper and manganese, iron is potentially toxic and should only be taken as a supplement if there is a prolonged deficiency. Because of the proliferation of free radicals, it is also not recommended to combine the intake of iron and zinc supplements.
The Role of Iron
Iron is essential because:
- it is the essential constituent of hæmoglobin;
- it is essential for tissue oxygenation and respiratory functions;
- it allows the formation of muscular myoglobin;
- it contributes to the activity of numerous enzymes (energy transfer).
Therapeutic Indications
- Hæmorrhage
- Dysmenorrhea
- Fatigue
- Anæmia
Sources
Iron-rich foods
CONTENT in mg/100g
Iron-Rich Food Supplements
- Seaweed
- Seawater
- Plasma marinum
- Powdered oysters
- Molasses
- Pollen
Daily Requirements
- Iron is ionized and reduced to its ferrous state in the stomach, and is then absorbed in the small intestine. It is transported in the blood by siderophilin.
- The normal level of iron in the blood (Sideræmia) is 130 Y (unit of measure) per 100 ml.
- Circulating plasmatic iron is exchanged with iron which is stored especially in the liver, spleen and bone marrow, where it is incorporated into the hæmoglobin.
- Iron overload in the body causes a characteristic affection, called hæmochromatosis.
- A drop in the iron level or an iron deficiency (sideropenia) which is caused by chronic hæmorrhage, lack of stomach juices or chlorosis in young girls, may bring:
- Hypochromic anæmia
- OEsophagus and mouth mucous disorders – (Plummer – Vinson syndrome).
