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Iron deficiency symptoms: how to recognize them early
Iron food supplement: a vital nutrient for the body
Iron is essential for the body's daily functioning. An iron deficiency can have negative consequences not only on a person's well-being, but also on their health. Therefore, it is important to include iron-rich foods in your diet or to opt for iron supplements . Details.
Iron: what is it and what is its role in the body?
Iron is a trace element, in other words, a mineral salt necessary for the body, but in small quantities. As indicated in the magazine Passeport Santé , the body of a 70 kg man contains 4 g of iron while that of a 60 kg woman contains 2.5 g. However, women need to consume more iron than men, especially at certain specific stages of their life such as adolescence, during pregnancy or while breastfeeding. Absorbed mainly in the small intestine, iron is mainly concentrated in red blood cells and in the muscles. However, reserves are also present in the liver.
Iron is an essential element for carrying out several organic functions. A constituent of hemoglobin, within red blood cells, it plays a key role in supplying various organs with oxygen. It is also found in myoglobin, the equivalent of hemoglobin in muscles, which is responsible for creating an oxygen reserve in the muscles. It is also useful in the production of adenosine triphosphate (ATP), which is the primary source of energy in the body. Furthermore, iron also participates in the structure of several enzymes that are involved in essential metabolic reactions such as the production of catecholamines (norepinephrine, dopamine) and DNA synthesis. It is also involved in vital physiological processes such as the regulation of cell growth and differentiation.
Risks of iron deficiency and the role of iron supplements
Iron deficiency is one of the most common deficiencies in the world. It causes anemia, or low hemoglobin levels. Called "iron deficiency anemia," this type of anemia affects more than 800 million people worldwide, according to the World Health Organization (WHO). Iron deficiency anemia generally results from insufficient iron intake, for example in at-risk populations or as part of a vegan diet.
Iron deficiency can manifest itself in several ways. But most commonly, it results in fatigue, chilliness, shortness of breath, weight loss, lack of appetite, drop in blood pressure, hair loss, reduced intellectual performance, irritability, decreased resistance to infections, pallor, among other symptoms. For all these other pathologies, there are also skin supplements and hair and nail supplements that can have a more targeted role.
While iron deficiency poses significant health risks, excess iron is also not harmless. As a pro-oxidant, iron promotes oxidative stress, particularly in the colon, thus increasing the risk of colorectal cancer in people who regularly consume red meat. To avoid this situation, always consult your doctor before resorting to iron supplementation.
What are the food sources of iron?
The body gets the iron it needs to function normally from our diet. Depending on the chemical form of iron in food, we distinguish:
- Heme iron: This type of iron is mainly found in meat products and seafood. It is the most easily absorbed form of iron. The body retains an average of 25% of it.
- Non-heme iron: This type of iron is found in fruits and vegetables, legumes, whole grains, eggs, and dairy products. It is less easily absorbed than heme iron and is only retained by the body at a maximum of 5%. However, vitamin C improves its absorption.
Foods richest in iron include black pudding, red meat, especially offal, and seafood. Whole grain foods, pulses, and some fresh vegetables like spinach, as well as nuts, also provide significant amounts of iron. While dairy products contain iron, it is only in small amounts. Furthermore, the calcium they contain can impair iron absorption.
When the diet is not sufficient to adequately cover the recommended dietary intake (RDI) of iron, it may be wise to resort to supplementation. With this in mind, Biocyte offers the microencapsulated food supplement Biocyte Longevity Fe Iron . To avoid any inconvenience, it is advisable to follow the instructions for use and warnings on the product.
Source :
- I**ron **deficiency. Pasricha SR, Tye-Din J, Muckenthaler MU, Swinkels DW.
-The Benefits and Risks of Iron Supplementation in Pregnancy and Childhood . Georgieff MK, Krebs NF, Cusick SE.
