Iron: Breathing Life Into Your Bloodcells

Low iron levels can manifest in seemingly unrelated symptoms: anxiety, insomnia, low energy or constant fatigue, brittle nails, falling hair, just to name a few. While low iron levels affect many people, luckily it can be simple to remedy.

The Basics

Iron is a vital trace mineral. Your red blood cells contain the protein hemoglobin, and iron allows hemoglobin to bind to oxygen from your lungs and transport it everywhere else. Without iron, your breath could not serve the rest of your body.

Blood tests will measure both hemoglobin and ferritin; one or both can be low, and a deficiency can generate symptoms and lead to anemia. Simply put, while hemoglobin transports oxygen through the blood, ferritin stores iron for future use.

Supplementation

Iron supplementation is common, though it can be confusing. Typical oral supplements are derived from “iron salts”, such as ferrous fumarate, ferrous sulfate, or ferrous gluconate, among others. These salts contain a percentage of elemental iron ranging from 12-35%, meaning a 200mg dose could provide between 24mg-60mg of elemental iron, depending on the salt form. While prescriptions often list the milligrams by the full iron salt quantity, supplements in health food stores often only list the elemental iron level. If you have ever been told to take 200mg of iron, and then only find supplement options ranging from 10-45mg, and been confused, this is why.

But iron salts are not the only available source. Red meat, especially beef liver, are rich in iron. Eggs are a great source.  Poultry and seafood have some iron.  Plant sources like beans, lentils, spinach, nuts, seeds, and spirulina are other sources.  Iron is best absorbed combined with vitamin C and away from dairy products.

Constipation, Stomach Upset, and Absorption

Any amount of iron that the body does not absorb passes through the intestinal tract and is eliminated, and in high amounts, this can cause stomach upset and/or constipation.

This is where the amino acid glycine comes into play.

Iron combined with glycine is labeled as Iron Bisglycinate, and is commonly sold in elemental iron doses ranging from 10mg-45mg. 

Glycine is gentle on the gastrointestinal tract, and when bound to minerals, provides superior absorption with minimal discomfort. This means you may absorb a higher percentage of your daily iron dose compared to a regular iron salt form, and you may forgo any discomfort even at a higher daily dose.

However…we can’t talk about absorption without discussing heme iron.

Heme iron comes from animal hemoglobin, and in supplement form is typically a bovine or porcine source. The uptake of iron from an animal source is much higher as the body absorbs it directly, while non-heme iron battles other compounds and inhibitors in the diet. Not only is animal sourced iron better absorbed, but it actually helps non-heme iron to absorb better too. That means when you eat a meal containing steak and spinach, the heme iron from the steak helps your body better utilize the non-heme iron from the spinach.

While heme iron can be expensive, it is well worth the investment for those with low absorption or extremely low levels.

Important Reminders

While vitamin C helps iron absorb, iron conflicts with some other things we consume and so is best taken an hour or two after meals, and away from tea, coffee, and other beverages. 

Disclaimer: Always speak to your doctor if you have medical concerns; this article does not constitute medical advice.