Iron Uses, Benefits, and Side Effects

How Iron works in the Body

Iron plays a vital role in the body by helping to transport oxygen throughout the body.

It is an essential component of hemoglobin, a protein found in red blood cells that binds to oxygen in the lungs and carries it to the body's tissues.

Iron is also necessary for the production of collagen, a protein that helps to form blood vessels, and for the proper function of the immune system.

Additionally, iron is required for the production of certain hormones and neurotransmitters and the metabolism of some drugs. Overall, iron is necessary for the proper growth and function of the body

Iron Dose: How much to Take

The recommended daily intake of iron varies depending on age, sex, and other factors. The following are general guidelines for iron intake from dietary sources:

- Adult men: 8 mg/day

- Adult women: 18 mg/day (27 mg/day during pregnancy)

- Children ages 7-18: 8-11 mg/day (boys and girls)

It's important to note that the recommended dietary allowances (RDA) for iron may be different for vegetarians and vegans, as plant-based sources of iron are poorly absorbed compared to animal-based sources. Accordingly, they may need up to 1.8 times more.

It's also important to mention that iron supplements should only be taken under the guidance of a healthcare professional, as excessive iron intake can be harmful.

Your healthcare provider will determine the appropriate dose of iron supplement for you based on your age, sex, health status, and other factors.

Iron Food Sources

There are many food sources that are high in iron. Some examples include:

Red Meat: Beef, pork, and lamb are all good sources of iron.

Poultry: Chicken and turkey are also good sources of iron.

Fish: Fish such as tuna, halibut, and salmon are good sources of iron.

Leafy Greens: Spinach, kale, and Swiss chard are good plant-based sources of iron.

Dried Fruits: Dried apricots, raisins, and prunes are good sources of iron.

Legumes: Beans, lentils, and peas are also good sources of iron.

Fortified Cereals: Many cereals are fortified with iron.

Nuts and Seeds: Pumpkin seeds and cashews are good sources of iron.

It's also important to note that some foods can enhance the absorption of iron, such as vitamin C-rich foods (oranges, kiwi, strawberries, etc.), and some can inhibit it such as tannins from tea, phytates from whole grains and some vegetables, calcium from dairy products.

Iron Benefits

Iron plays a vital role in the body. Some of the health benefits of iron include:

- Helps to transport oxygen: Iron is a crucial component of hemoglobin, a protein in red blood cells that binds to oxygen in the lungs and carries it to the body's tissues.

- Essential for growth and development: Iron is necessary for the proper growth and development of the body, especially in infants, children, and pregnant women.

- Supports the immune system: Iron is required for the proper function of the immune system, which helps to fight off infections and diseases.

- Helps in collagen production: Iron is also necessary for the production of collagen, a protein that helps to form blood vessels.

- Hormone and neurotransmitter production: Iron is required for the production of certain hormones and neurotransmitters.

- Metabolism of certain drugs: Iron is also required for metabolism of certain drugs.

- Anemia Prevention: Iron deficiency is a common cause of anemia, a condition in which there are not enough red blood cells to carry oxygen to the body's tissues. Adequate iron intake can prevent anemia.

Iron Precautions

Iron supplements should be taken with caution and under the guidance of a healthcare professional. Here are some precautions to keep in mind when taking iron:

- Consult with a healthcare professional: Before taking iron supplements, it is important to consult with a healthcare professional to determine if you have a deficiency or are at risk for anemia, and to determine the appropriate dosage for you.

- Avoid taking iron with certain medications: Iron supplements can interact with certain medications, such as antacids, antibiotics, and blood thinners, so it is important to inform your healthcare provider of any medications you are currently taking.

- Avoid taking iron with milk or calcium: Iron supplements should be taken on an empty stomach or with vitamin C-rich foods to help improve absorption. Milk, calcium, and other calcium-rich foods can interfere with iron absorption.

- Avoid taking high doses: Iron supplements should not be taken in high doses, as excessive iron intake can be harmful. Long-term high dose iron supplements can cause organ damage, mainly to the liver.

- Monitor your iron level: People with hemochromatosis, a genetic disorder, should avoid taking iron supplements without consulting their doctor as they are at risk of iron overload.

- Pregnant women: pregnant women should not take iron supplements without consulting their doctor, as excessive iron intake can be harmful to the developing fetus.

Iron Side Effects

Iron supplements can cause a variety of side effects, some of which may be mild and temporary, while others may be more severe. It's important to be mindful of these and consult with your healthcare provider if they persist.

Some common side effects of iron supplements include:

- Stomach upset: Iron supplements can cause nausea, vomiting, stomach cramps, and diarrhea. Taking iron supplements with food may help to reduce stomach upset.

- Constipation: Iron supplements can cause constipation. Drinking plenty of water and increasing your intake of fruits and vegetables may help to alleviate constipation.

- Dark stools: Iron supplements can cause dark stools or bowel movements. This is not usually a cause for concern, but if you experience dark stools or bowel movements for an extended period of time, you should consult with your healthcare provider.

- Allergic reactions: In rare cases, iron supplements can cause an allergic reaction, such as hives, rash, difficulty breathing, or swelling of the face, lips, tongue, or throat. If you experience any of these symptoms, stop taking the supplement and seek medical attention immediately.

- Overdose: Overdose of iron supplements can occur if you take too much. Symptoms of overdose include nausea, vomiting, stomach cramps, diarrhea, and dark stools. In severe cases, overdose can cause organ damage, especially to the liver and heart.

It's important to keep in mind that these side effects may vary depending on the dose and form of iron supplement you are taking. Consult with your healthcare provider if you have any concerns or questions about the side effects of iron supplements.