Iron - what it is, properties, needs, sources, deficiency

Do you like cereals? I hope so, because they provide us with a solid dose of valuable iron. In this article you will find the most important information about this mineral. What is iron? How does it work? What are its sources? Find the answers to these and other questions below!

See also:

• Zinc in tablets [properties and dosage + ranking]
.
• Best magnesium [ranking + expert opinion]
.
• Magnesium [properties + deficiency symptoms + best sources]
.
• Potassium [deficiency + norm + what it's in]
• Zinc [properties + deficiency + excess]
.
• Chromium [properties + use + supplementation]
.
• Iodine [properties + dosage + deficiency symptoms]
.
• MSM or organic sulfur [what it is and properties + dosage]
• Copper [properties, deficiency, excess]
.

What is iron?

.

Iron is  a mineral  essential for the proper functioning of the bodyand. It is a component of haemoglobin, the protein responsible for transporting oxygen in our bodies. Iron  affects  neurological development, physical growth, synthesis of selected hormones and cell function .

What are the types of iron?

.

The iron we provide to the body with our diet comes in  two formsand: haemic and non-haemic. The first type can be found in animal products such as poultry, meat and seafood. Non-heme iron, on the other hand, can be found in plant foods (nuts, seeds and pulses).

Iron from the plant sources

Iron - properties

.

Iron is essential for our body to function properly. What does it affect? 

Alleviation of fatigue

.

Iron is necessary for the production of haemoglobin (a protein, in red blood cells, that is responsible for transporting oxygenand). Iron deficiency results in a lack of sufficient oxygen to be delivered to all areas of our body. This can result in feeling  tired .

This problem often affects women during their childbearing years. Research suggests that iron supplementation is helpful in combating  fatigue  in menstruating womenand.

Fatigue can also be affected by inadequate concentrations of other ingredients. You can find out about them in the following articles:

• biotin,

  .

• vitamin B12,

• vitamin D3,

• coenzyme Q10.

Prevention of anaemia

.

One of the most common causes of anaemia is  iron deficiency .  Anaemia  leads to fatigue, weakness or shortness of breath, and if untreated results in heart failure . Studies indicate that daily iron supplementation reduces the incidence  of anaemia  in menstruating womenand.

Improving sports performance

.

Iron deficiency is common in athletes, especially young  female athletes who train in endurance sportsand. Some experts believe, that these individuals have a  70%   greater need for iron. Lack of this mineral impairs  sports performance .

Sports performance can result in joint problems. Collagen is partly responsible for their health. You can find out more about it in the following articles:

• collagen,

  .

• collagen for joints,

• best collagen,

• drinking collagen,

• sea collagen,

• fish collagen,

  .

.

.

Rise&Shine: Collagen (5000 mg) in Mango-Maracuja flavour

Rise&Shine is collagen (5000 mg) in Mango-Maracuja flavour. Proven formulation, great bioavailability and refreshing taste.

See more

Cacao Bloom: premium collagen (5000 mg) with cocoa content

.

Cacao Bloom is premium collagen (5000 mg) with Dutch cocoa. A researched formulation, convenient dosage and unforgettable taste.

See more

Aiding the treatment of restless legs syndrome

.

Prestless legs syndrome is a condition that manifests as an uncontrollable need to move the lower limbs  - usually in the evening or at night, which disrupts sound sleep.  Research   suggests that taking iron may support the treatment of restless legs syndrome.

Cognitive enhancement

.

Iron deficiency  leads  to problems with concentration, and impairs cognitive functionand. Supplementing the lack of this mineral can have an immediate effect. Studies show that taking iron positively affects  memory, as well as cognitive  and motor skills .

Cognitive function is also affected by:

.

• vitamin A,

  .

• vitamin B1,

• vitamin B3,

• pantothenic acid,

• vitamin E.

How else does iron work?

.

.

• Influences  the normal course of pregnancy (iron is responsible for supplying oxygen to the baby)and.

• Supports  immune system function .

• Positively  influences the growth and development of childrenand.

• Increases  effectiveness of vaccines .

• Cares for  nail health .

The European Food Safety Authority   reports that iron supports energy metabolism and also plays a key role in cell division. 

The ninth B vitamin, also known as folic acid, is also important for normal pregnancy development.

Iron requirements

.

Iron requirements change with age. Check the table below to find out how much iron you need and how much your loved ones need.

*Before the onset of menstruation (after the onset of menstruation)

.

The iron requirement increases significantly during pregnancy. Ladies expecting a baby should take as much as 27 mg of this mineral daily with their diet. In contrast, during breastfeeding, the requirement is lower at just 10 mg.

It is not necessary to take in iron during pregnancy.

Maximum daily dose of iron

.

Iron overdose can lead to side effects, which is why an upper dose of intake of this mineral has been established. How much iron can we safely take in?"

.

Sources of iron

.

Beef, poultry, beans and also dark chocolate contain the most iron. Interested in specific items? Check out the table with the 10 products richest in iron!

.

Iron deficiency

.

Iron deficiency is dangerous and leads to  anaemiaand. It is common worldwide and occurs in many people. More often than not, iron deficiency is the cause of anaemia. What leads to it?

Causesand iron deficiency:

• unbalanced diet,

  .

• pregnancy,

.

• excessive blood loss due to menstruation,

• .

• impaired iron absorption,

• excessive loss of blood due to menstruation,

   

• excessive loss of blood due to menstruation,

   

• excessive loss of blood.

• intrinsic bleeding,

• Intrinsic iron absorption disorders,

   

.

• Genetic condition,

• .

• endometriosis,

.

Symptoms

.

Iron deficiency-induced anaemia can go undiagnosed for a long time. As it worsens, however, our body will begin to rebel and we will experience certain symptoms. 

Symptomsand of iron deficiency in the body:

• weakness,

  .

• discomfortand,

• dizziness and headaches ,

• restless legs syndrome restless legs ,

• extreme fatigue,

  .

• chest pains,

• excessive fatigue,

   

• extreme fatigue,

   

.

• cold hands and feet,

• coldness.

• pale skin,

• pale skin.
•  

• soulfulness,

soulfulness.

• broken fingernails,

• .

How to quickly replenish iron in the body?

.

In most cases it is easy to get rid of anaemia caused by iron deficiency. Taking the right diet or supplementation will most often solve the problem. Untreated anaemia, however, can be very dangerous.

.

Effects

.

• Complicationsand pregnancy.The high need for iron during pregnancy has its reasons. Deficiency of this mineral can lead to premature birth, intrauterine growth retardation, asphyxia (an oxygen-deficient state in the body), low birth weight or neonatal anaemia.

• Acceleratedand or irregular heartbeat. Low oxygen in the body needs to be compensated for by a faster heartbeat. In the long term, this can lead to heart enlargement or heart failure.

• Delayedand growth in young children. Untreated iron deficiency can delay growth and development in children and infants. Furthermore, a lack of this mineral in the body, increases susceptibility to infections.

Iron excess

.

Excess iron is just as dangerous as iron deficiency. What causes it?

Causes of excess iron:

.

• Overdose.  This occurs if we take too much iron along with supplements or medications.

• Hemochromatosis.  It is a disease that causes excessive iron absorptionand. 

• African iron overload.  It is caused by excessive dietary iron intake .

What causes haemochromatosis?

.

One of the main causes of haemochromatosis is genetic. We then speak of so-called hereditary haemochromatosis. Its secondary variant, on the other hand, can be caused by selected medical treatments. 

Hemochromatosis can be causedand:

• anemia,

  .

• long-term kidney dialysis,

.

• hepatic diseasesand, such as steatosis or hepatitis C,

.

• taking iron injections or tablets,

.

• transfusions of blood,

• .

Symptoms

.

Hemochromatosis, the most common cause of excess iron, does not always produce specific symptoms. Some people may live with high iron concentrations and not even know it, while others will experience various manifestations of the excess.

Symptomsand excess iron in the body:

• weakness,

  .

• joint pains,

• pain.

• fatigue,

• fatigue.

• irregular heartbeat,

• confusion.
•  

• gastric pains,

•  
• unresolved weight loss.

Effects

.

Excess iron can lead to numerous health problems. Most notably, it can result in arrhythmias and heart failure. 

Negatively  it also affects  the liverand. It leads to its enlargement, failure in the course of cirrhosis and, in extreme cases, even cancer. Moreover, iron deficiency can also be the initiator of other diseases.

Other effectsand excess iron include:

• diabetes,

  .

• arthritis,

• diabetes,

   

.

• erectile dysfunction,

• erectile dysfunction,

   

• erectile dysfunction.

• premature menopause,

• premature menopause.

• problems with the spleen, adrenal glands or thyroid gland,

.

• grey skin, 

What is the treatment of haemochromatosis?

The treatment of  haemochromatosis primarily involves dietary changesand. Your specialist will certainly recommend that you stay away from products rich in this mineral. It's also worth limiting vitamin C, which increases iron absorption. 

Another way to get rid of excess iron is therapeutic phlebotomy. This is a procedure that involves bleeding the blood, and therefore the iron it contains, from the patient's body. Iron concentration can also be lowered through the use of appropriate medication (oral or intravenous).

The concentration of iron in the body can be checked by a blood test. In turn, genetic tests, liver biopsy and MRI of selected organs will also be needed to make a diagnosis of haemochromatosis.

It is also possible to check the iron concentration in the body with a blood test.

Iron - supplementation

.

Iron is a mineral that is essential for our body to function properly. We should  take  it along with a balanced dietand, but sometimes it is necessary to support ourselves with supplements or medication. This is advisable in cases of iron deficiency or anaemia.

Indications for iron supplementation also include blood loss (internal bleeding, menstruation, medical procedures) and increased iron requirements (for example, during pregnancy).

How to increase absorption

.

Researchand suggests that  certain  compounds, most notably vitamin C, increase iron absorption. If you want to improve the absorption of iron in the body, supplement with products rich in this vitamin.

How long can you supplement?

.

You should not  supplement  large amounts of iron for more than 6 monthsand. Exceptions to this are other recommendations from your doctor. Remember that excess iron can go undiscovered for a long time, so don't take a 'supplement'.

What time of day to take?

.

Iron  is best  absorbed if taken on an empty stomachand. It is a good idea to sip them with water or fruit juice (preferably with vitamin C) about one to two hours before a meal. 

People with gastrointestinal (especially gastric) conditions, on the other hand, should supplement iron deficiencies with food or immediately after finishing a meal. In this way, they will avoid stomach problems.

Side effects

.

Side effects can occur during iron supplementation. Which ones occur most frequently?

.

Side effectsand side effects of iron supplementation:

• chest pains,

  .

• shivers,

• shivers.

• dizziness,

• dizziness.

• accelerated heartbeat,

•  
• dizziness,

   

• dizziness
•  

• fever,

• fever.

• respiratory problems,

• a fever,

   

• a fever,

   

• a fever.
•  

• cramps,

.

In the long term, the side effects of iron supplementation can also lead to nausea, diarrhoea or constipation. If you experience these or the aforementioned symptoms, stop supplementation immediately and - if necessary - see your doctor.

If you are experiencing these or the aforementioned symptoms, stop supplementation immediately and - if necessary - see your doctor.

Iron in pregnancy

.

The amount of blood in a woman's body increases during  pregnancyand, so she needs more iron for herself and the yet-to-be-born baby.  Deficiency of  this mineral can result in an increased risk of anaemia in the mother-to-be, as well as a low birth weight baby . 

What's more, a lack of adequate iron concentrations during pregnancy can lead to abnormalities in the development of the fetal central nervous system. Expectant women should take  27 mgand  of iron each day. 

Breastfeeding women

.

Deficiency  of iron  during infancy can result in later social withdrawal, concentration problems, and general developmental delay in the child . Despite this, the need for iron decreases after pregnancy, as the woman no longer keeps as much blood in her body then. Breastfeeding women should take  10 mg   of iron daily.

Iron and alcohol

.

People  suffering from alcohol disease often have higher body iron stores than othersand. Research indicates, that consuming even small doses of alcoholic beverages can significantly increase the risk of excess iron. 

It doesn't stop there, higher iron content in the liver also increases the likelihood of cirrhosis of this organ.

Interactions of iron with drugs

.

Iron can interact with certain medications. Find out if you are at risk. 

Iron canand react with:

• tetracycline, 

  .

• penicillin, 

• cyprofloxacin,

•  

•  

  medicines for the prevention of epileptic seizures,

•  

• medicines for the prevention of epileptic seizures.

See also:

.

• Thyroid tests [which ones to do + standards + results]
.
• Blood tests [how often to perform + how to prepare]
.
• Cortisol testing [norms and indications + where to perform]
• The liver [symptoms of diseases + how to care for it and what to avoid]
.
• Fatty (greasy) liver [what it is + causes + symptoms]
.
• Hypothyroidism [what it is + causes + symptoms]
.
• Saturation [norms + test + symptoms of low saturation]
• Pulse oximeter [standards + results + which one to choose]
• How to take care of your mental health during a period of depressed mood]

Summary

.

.

.