Am I too old for iron deficiency? Why this is a myth and what to do about it.

Iron is a crucial mineral that promotes a wide variety of functions within the body, but its deficiency can often be misdiagnosed.

Optimal levels depend on your age and gender; however, medical knowledge focuses more on some specific demographics’ susceptibility to deficiency. Doctors are keenly aware that women of reproductive age lose iron as a result of their menstrual cycle, and even more so if they are pregnant or breastfeeding – but what about the rest of us?

Iron requirements decrease as a result of the menopause, but a base level is still needed – you’re never too old to be deficient. And, because many of the symptoms of iron deficiency match those of the menopause, doctors can often mislabel symptoms. So, if you’re feeling listless, here’s how to make sure that your iron levels are in balance, to promote top health and rediscover your spark.

What role does iron perform within the body?

We generally have 3 – 4g of iron in our body at any given time, with a large portion stored as haemoglobin and the remainder spread between the liver, spleen, your bone marrow and muscle tissue.

Iron is a wonder-nutrient, helping us to perform a whole host of daily functions. Most crucially, it helps generate the red blood cells that carry oxygen around your body, and it also plays an important role in metabolising proteins.

Why do we get deficient?

A low level of iron is the most common nutritional deficiency in the US, with over 10% of women falling below recommended levels.

Women are the more likely sufferers of iron deficiency as they lose the mineral as part of the reproductive cycle – but anyone can be affected, through excessive blood loss, poor diet, or conditions that prevent iron absorption.

Research shows that the following groups are especially at risk of an iron deficiency:

Vegetarians/vegans	Fitness fanatics
Pregnant or breastfeeding women	People who have lost or given blood
People undergoing dialysis	Sufferers of GTI disorders, such as Crohn’s
Regular takers of antacids	People with ulcers

What are the warning signs?

The number one symptom of an iron deficiency is anaemia, which means that your body isn’t creating enough red blood cells to carry oxygen round the body.

If you can’t carry enough oxygen, your brain and muscles will be denied the nutrients that they need, and you’ll start to feel weak and lethargic. Iron promotes general wellbeing and helps to boost energy levels, and is also involved in the enzymatic functions that control your metabolism and help you digest foods properly. Optimising your levels will improve brain and heart health, boost energy levels, and make your skin, hair, nails and waistline look better.

Many signs of an iron deficiency match up to the symptoms of a hormone deficiency. Here are the main warning signs to look out for:

Anaemia or increased blood sugar	Changes to appetite or weight
Chronic fatigue	Decreased immune function
Pale or yellowing of the skin	Cough
Shortness of breath	Low concentration or memory
Abnormal heartbeats or increased body tension	Sores on your mouth or tongue
Muscle weakness or restless leg syndrome	Mood changes

How to use supplements to naturally restore your iron levels

Fortunately, iron deficiency can be identified by a simple blood test and treated easily with the right diet and supplements.

In terms of diet, look out for whole-foods with high iron levels, such as

• organic/grass-fed meat,
• poultry,
• eggs,
• dairy products,
• fruit,
• veg (dark greens particularly)
• whole grains.

And, iron is more easily absorbed when eaten with certain other foods, so, for example,  try pairing foods rich in vitamin C (leafy salads and citrus fruits) with pulses for a better iron hit. Other substances that increase iron absorption are: cysteine, folic acid, Vitamin b6, and zinc.

Here’s some iron-rich foods to consider on your next shop:

 

Iron supplements are also a great fix for deficiency, especially if you’re in one of the ‘at risk’ groups. However, side-effects of an iron overload (more than 45mg per day) include nausea and constipation, and intake can be altered by calcium supplements or medication for conditions such as Parkinson’s or cancer. All in all, it’s best to speak to an expert in restorative medicine to make sure your levels stay perfectly balanced.

Could an iron boost be the key to rediscovering your natural vivacity? Follow our simple suggestions and find out.