By Fiona Riddle
“…a condition that can have profound consequences on overall health.”
Iron deficiency is a prevalent nutritional issue, even among those in the developed world. Iron is an essential mineral that plays a crucial role in various physiological functions, including oxygen transport, energy production, and immune system support. When the body lacks an adequate amount of iron, it leads to iron deficiency, a condition that can have profound consequences on overall health. Due to many physiological and psychological differences, women are often more susceptible than men.
“…iron deficiency occurs when the intake or absorption of iron is insufficient to meet the body’s demands…”
The human body requires a consistent supply of iron to produce hemoglobin, a protein present in red blood cells responsible for carrying oxygen from the lungs to the rest of the body. Iron is also vital for maintaining healthy skin, hair, and nails, as well as supporting cognitive function and immune response. However, iron deficiency occurs when the intake or absorption of iron is insufficient to meet the body’s demands, leading to a decrease in the production of hemoglobin and a subsequent reduction in oxygen transport.
“…compounds found in plant-based sources such as phytates and some polyphenols can inhibit the absorption of iron.”
There are two primary forms of dietary iron: heme iron, found in animal products such as meat and fish, and non-heme iron, present in plant-based sources like beans, lentils, and fortified cereals. While both forms contribute to overall iron intake, the body tends to absorb heme iron more efficiently than non-heme iron. There are also compounds found in plant-based sources such as phytates and some polyphenols that can inhibit the absorption of iron.
Several factors contribute to the increased susceptibility of women to iron deficiency. Firstly, women generally have lower iron stores than men due to menstruation and pregnancy. Menstrual bleeding results in the regular loss of iron-rich blood, increasing the need for dietary iron intake to compensate for this loss. Additionally, during pregnancy, a woman’s body requires even more iron to support the growing fetus and the expansion of blood volume.
“Low stomach acid can also contribute to impaired iron absorption…”
Moreover, dietary habits and choices can further exacerbate the risk of iron deficiency. Vegetarian and vegan diets, which may lack sufficient heme iron, can make it challenging to meet daily iron requirements. Women are more likely to adopt plant based diets, consequently making them more susceptible. Low stomach acid can also contribute to impaired iron absorption as hydrochloric acid in the gastrointestinal tract is essential for non heme iron absorption. Inadequate levels of stomach acid can arise from numerous factors including low levels of zinc, an overall poor diet and even chronic stress.
Certain health conditions, such as celiac disease or gastrointestinal disorders, can also impair iron absorption, leading to a higher likelihood of deficiency. As digestive disorders tend to be more prevalent in women, it would make sense that women are also more likely to suffer from malabsorption of iron and other essential nutrients. For instance, more women than men seek treatment for IBS related symptoms, which may be due to both physiological and psychological sex differences.
“If left untreated, iron deficiency can progress to iron-deficiency anemia, a more severe condition…”
The symptoms of iron deficiency can manifest gradually and may include fatigue, weakness, cold hands and feet, brittle hair and nails, shortness of breath, and difficulty concentrating. If left untreated, iron deficiency can progress to iron-deficiency anemia, a more severe condition characterized by a significant decrease in red blood cell count. This can lead to heart conditions, pregnancy complications such as preterm delivery as well as impaired growth.
“…children require more iron during periods of growth and development.”
Young children may also be more susceptible to iron deficiencies, especially if the mother has a low iron status and cannot provide enough in utero and through breast milk. Additionally, children require more iron during periods of growth and development. Iron deficiency in children leads to developmental delays and behavioral disturbances.
Addressing and preventing iron deficiency involves adopting a balanced and iron-rich diet and addressing any underlying health conditions. Incorporating heme iron sources, such as meats and fish, alongside non-heme iron sources, can help maintain adequate iron levels. If you suspect you may be low in iron, consult with a physician before considering supplementation.
* This post was originally published on emeranmayer.com