Iron (Fe)

Iron is an important mineral that is essential for red blood cell formation and also many enzyme functions in the body. However, at higher doses is toxic; overconsumption can result in death.

In order to optimize your iron levels in the body, consult with a licensed health care provider, such as Dr. Weyrich, who is trained in biochemistry and nutrition. The best plan is to "test, don't guess."

Typically, any adult who is not vegan, menstruating, pregnant, or nursing should not need supplemental iron - they should get adequate amounts from their diet. However, some people are genetically predisposed to requiring more iron than most people due to differing efficiencies of absorption, storage, or transport.

Persons with unexplained iron deficiency should consult a licensed health care provider who can rule out possibly serious causes.

Common deficiency symtoms include:

• Microcytic anemia (leading to poor oxygen transport to the tissues)
• Fatigue, weakness (iron is required for mitochondria to produce energy)
• Impaired immune function
• Impaired mental ability (iron is required to make the neurotransmitters dopa and dopamine)
• Impaired thyroid function
• Pica (desire to eat non-food items, e.g. dirt or ice)
• Nail spooning
• Excessive sleep movement

Excess iron supplementation contributes to increased inflammation and various nondescript symptoms.

Some people are genetically predisposed to accumulating excess iron, which is toxic to the liver and other organs. This condition has an insidious onset, which means that there may be considerable organ damage before the problem is noticed. Please discuss any concerns you have with a licensed health care provider, who can order appropriate diagnostic testing and treatment.

The best sources of highly available "heme iron" are of animal origin:

• 3 ounces of beef liver (6.5mg of iron); chicken liver (3.5mg of iron)
• 3 ounces of mussels (3.5mg or more of iron)
• 3 ounces of oysters (3.5mg or more of iron)
• 3 ounces of cooked beef (2.1mg of iron)
• 3 ounces of canned sardines (2.1mg of iron)
• 3 ounces of turkey, dark meat (2.0mg of iron)
• 3 ounces of turkey, white meat (1.0mg of iron)
• 1 large egg (1.0mg of iron)

Non-heme sources of iron are of plant origin, and are not as bio-avialable (not as easily digested and absorbed). These include:

• One-half cup tofu (6.7mg of iron)
• One tablespoon black strap molasses (5mg of iron)
• One-half cup lentils, cooked (3.3mg of iron)
• One cup Swiss chard (3.2mg of iron)
• One medium potato, baked (2.8mg of iron)
• One-half cup cooked lima beans, red kidney beans, or chickpeas (2.1mg of iron)
• One cup cooked leeks (2.0g of iron)
• "Iron-fortified" grain products (read label for iron content).

Including acidic foods and foods rich in vitamin C can improve the absorption of non-heme iron. Conversely, medications that decrease stomach acid can reduce absorption.

•       [Gaby2011]   Alan R. Gaby. Nutritional Medicine. Concord, NH: Fritz Perlberg Publishing (2011). Amazon
•       [Marz1999]   Russell B Marz . Medical Nutrition from Marz, Second Edition. Portland, OR: Omni-Press (1999). Amazon
• 
  [WebMD]
• 
  [Frontier]