Iron is essential for producing hemoglobin in red blood cells, which carries oxygen throughout the body. It's crucial for energy production, muscle function, and immune system health. Adequate iron levels ensure efficient oxygen transport, cognitive function, and overall vitality.
Iron deficiency leads to anemia, marked by symptoms like fatigue, weakness, pale skin, and in severe cases, heart problems. Causes include insufficient dietary intake, chronic blood loss, or malabsorption disorders, with prevalence among women of reproductive age, pregnant women, and individuals with poor iron intake.
Iron absorption is influenced by various dietary factors. Vitamin C enhances iron absorption, especially non-heme iron from plant-based sources. Riboflavin (vitamin B2) deficiency can impact iron absorption. Tannins, phytates, and polyphenols in foods like tea and whole grains can inhibit iron absorption. The presence of heme iron in a meal boosts non-heme iron absorption. Gastrointestinal health and minerals like copper and zinc also play roles in iron metabolism. Vitamin A plays a role in iron metabolism and can help alleviate iron deficiency anemia.
Iron overload, or hemochromatosis, occurs from excessive iron absorption or genetic conditions, causing organ damage. Symptoms include joint pain, abdominal pain, and fatigue. Iron levels are managed through diet, supplementation for deficiency, or phlebotomy and chelation for overload. Dietary management involves balancing iron-rich foods with enhancers and inhibitors of iron absorption, considering individual dietary needs and health conditions. Regular monitoring is crucial for those at risk of deficiency or overload.
To maintain healthy Iron levels:
Consume a variety of iron-rich foods, including lean meats, poultry, and fish for heme iron, and legumes, leafy greens, and fortified cereals for non-heme iron.
Pair iron-rich plant foods with vitamin C sources (e.g., citrus fruits, bell peppers) to enhance non-heme iron absorption.
Avoid consuming calcium-rich foods or supplements at the same time as iron-rich meals, as calcium can interfere with iron absorption.
If you drink tea or coffee, do so between meals rather than with iron-rich foods, as tannins can inhibit iron absorption.
Include vitamin A-rich foods in your diet to support iron metabolism.
If you're at risk for iron deficiency (e.g., menstruating women, vegetarians), consider iron supplementation under medical supervision.
Maintain good gut health, as it plays a role in iron absorption and metabolism.
Regular blood tests to check iron levels are advisable, especially for those at risk of deficiency or overload.
Iron can be measured in: mg/L, mmol/L, ng/mL, µg/100mL, µg/dL, µg/L, µg%, µmol/L
Reference ranges represent typical values for healthy individuals. Your healthcare provider must interpret your specific results.
| Age Range | Gender | Unit | Optimal | Normal | Source |
|---|---|---|---|---|---|
| All ages | Woman | µg/dL | - | 60 - 160 | Pagana, 2019 |
| All ages | Man | µg/dL | - | 80 - 180 | Pagana, 2019 |
Iron is vital for immune cell proliferation and development, particularly lymphocytes, which are essential for generating an immune response. Iron is necessary for the proper functioning of neutrophils, including their ability to generate reactive oxygen species for microbial killing. Adequate iron levels are required for optimal natural killer (NK) cell activity. Both iron deficiency and excess can impair immune function. [Soyano, 1999][Ward, 2011][Dickson, 2020]
Iron plays a crucial role in various bodily functions, including sleep regulation. Iron deficiency can lead to restless legs syndrome (RLS), a neurological disorder characterized by uncomfortable sensations in the legs and an uncontrollable urge to move them, often interfering with sleep. This condition can significantly disrupt sleep quality and lead to insomnia.[Murat, 2015][Leung, 2020]
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Copper is essential for absorbing iron from the gut[Reeves, 2004]. Both its deficiency and excess impair iron absorption[Lee, 1968].
Copper is essential for absorbing iron from the gut[Reeves, 2004]. Both its deficiency and excess impair iron absorption[Lee, 1968].
Ferritin is the primary iron storage protein in cells, with serum ferritin serving as the most reliable indicator of body iron stores. The relationship is fundamental — ferritin levels directly reflect iron storage capacity and availability.[Wang, 2010]
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