Understanding Iron Deficiency: A Comprehensive Guide
Iron is essential for our bodies, playing a crucial role in making haemoglobin, the oxygen-carrying component of red blood cells. But its functions don’t stop there. Iron is also found in muscle myoglobin and is vital for immune function, energy production, and cognitive performance.
The Impact of Iron Deficiency
Iron deficiency can lead to a range of issues, including low energy levels, increased susceptibility to colds and coughs, and impaired concentration and cognitive performance. Certain groups are at higher risk of iron deficiency, such as endurance athletes, vegans/vegetarians, and individuals with regular menstrual periods. If you fall into one or more of these categories, it’s important to have your iron levels checked regularly, ideally every 1-2 years or more frequently if you are already deficient.
Screening for Iron Deficiency
Iron deficiency is typically screened by testing ferritin, a protein involved in iron storage. However, ferritin levels can also increase due to inflammation, such as from a cold or after intense exercise, and can be affected by food intake. Therefore, it’s crucial to have your iron levels checked when you are fasting, feeling well, and preferably after a rest day, without taking any iron supplements for 24 hours. Testing under these conditions helps ensure accurate results.
Managing Iron Levels
For my athlete patients and anyone experiencing fatigue, I aim for a ferritin level above 50, as research shows this can improve energy and performance. By monitoring iron levels more frequently, mild deficiencies (ferritin 20-40) can be addressed early with dietary changes and/or supplements, preventing the need for more intensive treatments like infusions.
Preventing Iron Deficiency
Preventing iron deficiency through diet or occasional supplementation is preferable to relying on infusions. Unless you are anaemic or have a ferritin level below 20, I recommend alternate day oral supplementation. This approach is easier on the gut, more cost-effective, and provides similar net absorption. Iron is best absorbed in the morning, preferably before exercise, as Hepcidin, a regulator of iron absorption, is lower at this time. Be mindful that iron can interfere with other supplements or medications, such as calcium and thyroxine, while Vitamin C can enhance iron absorption.
By understanding the importance of iron and how to manage its levels effectively, you can maintain optimal health and performance. Regular monitoring and proactive management are key to preventing iron deficiency and its associated impacts.