How to recognize it, when it is worth doing blood tests, and how to restore decreased iron reserves, tells Jolanta Gerdvilienė, family doctor at Vilnius family clinic “Meliva”, as stated in the clinic’s press release.
Iron is one of the most important trace elements needed by the human body because it helps transport oxygen from the lungs to all tissues and is crucial for the normal functioning of muscles, cells, and the nervous system. Long-term deficiency can negatively affect brain function and memory, weaken the immune system, and increase the burden on the heart.
“At the beginning of iron deficiency, a person is more often troubled by nonspecific symptoms such as fatigue, dizziness, difficulty concentrating, the so-called brain fog may appear, or nails may start to break. As the deficiency progresses to anemia, the signs usually become more pronounced – daytime sleepiness, shortness of breath during physical exertion, a faster pulse, as well as cold hands and feet may occur,” says J. Gerdvilienė.
Not only women have a higher risk
Iron deficiency is more common in women of reproductive age and pregnant women, small children, people with chronic diseases, as well as vegetarians and vegans. One of the most common causes is an insufficient amount of iron obtained from food.
“Iron in food products comes in two main forms: heme and non-heme. Plant-based products contain only non-heme iron, while animal-based products and seafood contain both forms. The body absorbs heme iron better, so vegetarians and vegans often have a higher risk of iron deficiency,” explains the family doctor.
However, diet is not the only possible cause of this trace element deficiency. It can occur due to chronic blood loss, for example, heavy menstruation, gastrointestinal bleeding, or blood donation. Iron absorption can also be hindered by chronic inflammatory gastrointestinal diseases or the use of certain medications.
Iron supplements should not be taken independently
If you suffer from prolonged fatigue, dizziness, shortness of breath, a faster pulse, or hair loss, you should not rush to start taking iron supplements. It is first advisable to consult your family doctor, tell them about the symptoms you are experiencing, and perform blood tests that would help determine whether the cause of these symptoms is indeed iron deficiency. This is especially important because excess iron in the body can be harmful, and an improperly selected form or dose of the preparation can cause adverse reactions.
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“If iron deficiency has already caused anemia, then iron preparations are prescribed – they can be taken orally or, in certain cases, administered intravenously. When iron deficiency without anemia is diagnosed, each patient’s situation is assessed individually: some may only need dietary adjustments, others may require additional treatment. However, it is important not only to restore iron reserves but also to find out why they decreased, so that the cause can be corrected and the risk of recurrence reduced,” shares J. Gerdvilienė.
The family doctor points out that iron reserves do not recover immediately. In anemia, hemoglobin levels can increase by about 10–20 g/l per month, so the duration of treatment depends on its severity. If iron deficiency without anemia is diagnosed, it usually takes 3–6 months to restore reserves.
“The frequency of checking iron reserves depends on the individual situation. For people who have given up animal products, it is worth assessing them at least once a year even if no symptoms are felt. It is also useful to monitor iron indicators during pregnancy and breastfeeding, active sports, or chronic diseases. When anemia is diagnosed and treatment started, hemoglobin tests are usually repeated after 2–4 weeks, and in cases of iron deficiency without anemia, hemoglobin and ferritin levels are usually evaluated after about 3 months,” explains J. Gerdvilienė.
Iron absorption is inhibited by coffee, tea, and milk
To help the body absorb iron better, supplements should be taken on an empty stomach, together with vitamin C. However, for people with a sensitive stomach, they may cause nausea, abdominal discomfort, constipation, diarrhea, or a specific metallic taste in the mouth. In such cases, one possible alternative is the bisglycinate form of iron, which can be taken with meals.
“It is important to know that iron absorption can be worsened by coffee, black and green tea, as well as matcha, dairy products, and calcium supplements. Therefore, a 1–2 hour gap should be left between them and iron supplements,” says family doctor J. Gerdvilienė.
After restoring iron reserves in the body, it is important to ensure a balanced diet – eat enough lean meat, seafood, eggs, legumes, and green leafy vegetables, whole grain cereals, and seeds. It is useful to combine iron-containing products with citrus fruits or other sources of vitamin C. If iron deficiency was caused by heavy menstruation, chronic disease, impaired iron absorption, or another health problem, it is important to identify and correct the underlying cause together with your family doctor.
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