Any fan of Popeye will know that a good supply of iron can do wonders for your body, but in reality the effect of not getting enough of this powerful mineral can be more profound.
Iron is essential for keeping a healthy stock of red blood cells, which are the transport vehicles that allow oxygen to travel around the body. Without sufficient iron levels you run the risk of becoming anaemic, making it harder for your body to function properly.
When we breathe in and inhale oxygen into our lungs it binds with the haemoglobin in the blood, this is then delivered to all our organs via a network of blood vessels. A lack of iron means your blood might not be as oxygenated as it could be. This can have wide reaching effects in terms of symptoms but the biggest indicator is often the feeling of tiredness.
Iron deficiency is the most widespread nutritional disorder in the world and the most commonly seen cause of anaemia. It can easily be treated, but it is important to determine the cause, as it could be a ‘red flag’ for something more serious and is certainly not something to ignore.
How much iron do I need?
Most of us have about four grams of iron stored in our body. Half of this is in the blood and the rest kept in stores around the body, such as in the liver and spleen. When we are low in iron our stores are depleted first and it then starts to affect our blood quality.
You should be able to consume enough iron from a balanced diet. The recommended daily intake depends on a number of factors, such as age and gender, but as a guide, the NHS suggests 8.7 milligrams for men and 14.8 milligrams for women.
Women can often need more iron during their monthly menstrual cycle and pregnancy can demand a bigger supply too. Those who are pregnant should be extra cautious, as if untreated and severe, low iron increases the risk of complications with the pregnancy and can also make the expectant mother more prone to infections.
What causes iron deficiency?
In general, you might be low on iron if you are not taking enough in via your diet, if your body is having trouble absorbing or storing it, or if you need more iron than usual - perhaps during a growth spurt in adolescence or during pregnancy. You may also be losing iron, for example through blood loss with the menstrual cycle. For men, and in women who have reached the menopause, the most common cause of iron deficiency is bleeding in their gastrointestinal tract. They might not be aware this is happening, as it is not always evident in the stools. Many things can cause such bleeding, including damage caused by stomach ulcers or certain medications.
Basic over-the-counter anti-inflammatories, for example, could increase acid levels and can be linked with erosions or ulceration of the stomach lining. This not only affects iron absorption, but also increases the risk of bleeding from the stomach lining.
In certain cases, but relatively very few, bleeding in the gastrointestinal tract could be a sign of gastrointestinal malignancies, such as cancer of the bowel or stomach. If this were suspected, your GP would refer you to a specialist to get checked out.
Signs your iron is running low
While exhaustion is the most common indication of an iron deficiency, your body often gives other warning signs too. The reduced oxygen in your blood can cause your complexion to become paler than normal and you might notice you become breathlessness, experience palpitations and dizzy spells, feel weak or more irritable. You are also more likely to have low blood pressure.
Some of the more unusual symptoms patients have been known to experience include hair loss, difficulty swallowing and food tasting differently.
Interestingly, research published in the British Medical Journal this year found that people with iron deficiency could also have high levels of glycated haemoglobin (HbA1c), which could potentially lead to a misdiagnosis of diabetes.
Boosting iron levels
Iron deficiency itself can be diagnosed by two blood tests, a full blood count and a ferritin level – which looks at the amount of iron stored in your body. You can usually easily treat the problem by upping your levels – through oral supplements, changes to your diet or IV infusion.
There are a number of side effects that patients should be aware of when taking iron tablets; they commonly cause constipation, can turn stools black and can cause other gastrointestinal side effects. These side effects are to be expected but if significant, should be discussed with your GP.
What you eat of course plays a huge role in keeping iron levels healthy. The Scientific Advisory Committee on Nutrition’s last report on iron emphasised the importance of eating a variety of foods containing iron.
Red meats and leafy green vegetables are a good source, but there are plenty of others – including fortified cereals and even dark chocolate. Although the benefits of eating spinach was somewhat exaggerated by the infamous cartoon sailorman, he was certainly on to something in terms of making sure your body gets enough iron-rich food.
