Iron plays a key role in the formation of haemoglobin, a protein that binds oxygen in the red blood cells and distributes it throughout the body. If there is an iron deficiency, not enough oxygen can be transported to the cells, which leads to tiredness, fatigue and reduced physical and mental performance. Iron also supports the immune system by contributing to the production and activity of immune cells.
Risk groups for iron deficiency
Iron deficiency does not affect everyone equally. The following groups are particularly at risk:
- Women of childbearing ageWomen often have a higher iron requirement due to monthly blood loss during menstruation, especially during heavy periods.
- Pregnant and breastfeeding womenDuring pregnancy and breastfeeding, the need for iron increases considerably in order to provide both the mother's body and the child with sufficient iron.
- Growing children and young peopleAs the body develops rapidly during growth phases, the need for iron is also increased.
- Vegetarians and vegansIron from plant sources is less easily absorbed by the body than from animal sources. Therefore, people who do not eat meat must pay particular attention to a sufficient iron intake.
- Competitive athleteIncreased physical activity and increased sweating can lead to increased iron loss in athletes.
- Older people: With increasing age, the body's ability to utilize iron efficiently decreases. This often results in a more unbalanced diet, which increases the risk of a deficiency.
Preventive & therapeutic uses of iron
Iron deficiency and ADHD in children
Studies show that iron supplementation can improve ADHD symptoms in children with low ferritin levels. Further studies show that low ferritin levels and vitamin D deficiency correlate with the severity of ADHD.
Vitamin D deficiency and iron deficiency
In a large-scale study from Qatar, ADHD children had lower vitamin D and iron levels compared to healthy children. A Korean study also found a link between vitamin D deficiency and iron deficiency, particularly in young women. Vitamin D deficiency significantly increases the risk of anemia and iron deficiency anemia.
Iron deficiency and restless legs syndrome (RLS)
RLS is associated with iron deficiency, as dopamine production is iron-dependent. Iron therapy is recommended, but often only with mild success, as the disease is complex.
Iron deficiency and thyroid disorders
In autoimmune thyroid diseases such as Hashimoto's thyroiditis, iron influences the synthesis of thyroid hormones. A low iron status can reduce the effectiveness of thyroid hormone therapies. Studies show that a ferritin level of over 100ng/ml can improve symptoms.
Recommendations for use and dosage
- Men: 10 mg/day
- Women: 15 mg/day
- Pregnant women: 30 mg/day
- Breastfeeding women: 20 mg/day
When taken orally, nausea, vomiting, diarrhea, constipation and a harmless darkening of the stool can occur as side effects. An iron infusion is generally better tolerated. Divided into several small doses, the possible side effects such as anaphylactic reactions, hives and muscle pain can be very well avoided.
If the iron preparation is taken 0.5-1 h before a meal with a drink or preparation containing vitamin C, the bioavailability is best. In the case of gastrointestinal complaints, taking it with or after a meal is better tolerated. The simultaneous consumption of coffee, black or green tea and foods with absorption-inhibiting ingredients should be avoided if possible.
Taking it at the same time as vitamin C improves absorption and tolerance. Iron from the curry leaf is particularly well tolerated by the gastrointestinal tract.
But beware: an overdose of iron can have serious health side effects!
As there are no active excretion mechanisms for iron in our body, excessive intake cannot be compensated for by a corresponding increase in excretion. Although a sufficient iron intake is essential, too much iron leads to the increased formation of free radicals. The development or worsening of neurodegenerative diseases such as Parkinson's or Alzheimer's are also discussed in connection with an iron overdose.
Genetic iron metabolism disorders such as hemochromatosis or thalassemia are absolute contraindications to iron supplementation. These can lead to deposits and damage in the organs, known as siderosis.
A crucial step in preventing or treating iron deficiency is to regularly check your iron status. It is particularly advisable for people in the above-mentioned risk groups to check their blood iron levels so that measures can be taken at an early stage.
About Dr. med. Andreas Bernhardt:
Dr. Bernhardt is a specialist in general internal medicine with international training in endocrinology and better aging. He is a member of the Swiss Anti-Aging Society (SSAAMP) and the renowned Endocrine Society (Washington, D.C.). His focus is on bioidentical hormone therapy as part of a holistic longevity concept. As an expert on the German-speaking platform wechselweise.net he is committed to raising awareness in the DACH region about hormonal changes in men and women during the menopause - with the aim of promoting health and quality of life in the long term.