Darrick Robles Iron is one of the most abundant metals on earth. Nevertheless, it can happen that we do not always have enough of it in the body. About 500 million people worldwide are affected by iron deficiency. In Germany, about 10% of women and 3% of men have an iron deficiency. Some have symptoms for years before the cause is discovered.
When does one speak of iron deficiency?
The only way to know for sure if you have an iron deficiency is to have a blood test. According to the WHO, an iron deficiency that needs to be treated is present when the ferritin level is below 15 µg/dl. Ferritin is a protein that binds to the iron in our body and gives us an indication of how well our iron stores are full.
Certain symptoms can also occur with iron deficiency:
- fatigue
- difficulty concentrating
- nervousness
- paleness
- a sore tongue
- dry or cracked skin
- dry and damaged hair or hair loss
- brittle nails
- cracked corners of the mouth
- headache
- sensitivity to cold
Iron deficiency, if it is advanced, can lead to anemia (low blood count). Then the blood contains too little of the red blood pigment hemoglobin. The symptoms of iron deficiency anemia are a bit more noticeable. These include, among others:
- fatigue
- shortness of breath
- exhaustion
- dizziness
- palpitations
Why are my iron levels low?
The causes are manifold. It could be that your diet does not contain enough iron. This is especially true if you are vegetarian or vegan. Animal foods contain iron in a form that is more easily absorbed. In women, the most common cause of iron deficiency is heavy menstrual bleeding .
Other possible causes of iron deficiency:
- Bleeding in the gastrointestinal tract (e.g. in the case of stomach ulcers)
- accidents or surgeries
- pregnancy and breast feeding period
- Medicines with acetylsalicylic acid (ASA), eg aspirin
- cancers
What iron-rich foods are there?
The best way to prevent iron deficiency is to eat right. There are many foods that are rich in iron. This generally includes meat, but above all:
- Black pudding (26 mg per 100 g)
- Pork liver (18 mg per 100 g)
- Pork kidney (10 mg per 100 g)
If you eat vegan, you can cover your iron needs with these foods:
- Wheat bran (16 mg per 100 g)
- Pumpkin seeds (12.5 mg per 100 g)
- Tofu and soy products (11 mg per 100 g)
- Sesame (10 mg is 100 g)
- Lentils and flaxseed (8 mg per 100 g)
Pumpkin seeds, flaxseed and co. are best suited as a muesli topping. However, you should avoid coffee, black tea and green tea at breakfast because they can inhibit iron absorption. Foods high in vitamin C can help increase iron absorption in the gut.
What does the doctor do if there is an iron deficiency?
To find out your iron levels, a blood test is first necessary. If it turns out that you have low iron levels or iron deficiency anemia, your doctor will investigate the cause. In the case of certain symptoms or a conspicuous medical history, further examinations are necessary. If you often feel tired, you will also be examined for other possible causes – for example an underactive thyroid .
Should I take iron tablets as a precaution?
If you have an iron deficiency or are particularly at risk, your doctor may prescribe an iron supplement. The preparations can have side effects such as constipation , diarrhea , abdominal pain , and darkening of the stool. As a rule, however, they are well tolerated after the initial phase and the dose can be individually adjusted.
Be sure to talk to a doctor before taking iron tablets. This way you can be sure that you get a suitable preparation.
