Learn everything about iron deficiency
Iron is an element that plays an important role in various bodily functions, such as transporting oxygen in the blood. We mainly obtain it through our diet, but many people have an iron deficiency, especially women.1
Iron is absolutely essential for good health. It enables vital functions such as oxygen transport, DNA synthesis, and muscle metabolism. However, an iron deficiency is frequently diagnosed.
What are the causes of an iron deficiency?1-3
Iron deficiency is one of the most common mineral deficiencies2: one in three people is said to be deficient. Although the body typically recycles iron over time, some of it is still excreted through intestinal cells or perspiration. This is why it is important to consume iron-rich foods.
An iron deficiency is often caused by blood loss: women of childbearing age, in particular, are at risk due to regular blood loss during the menstrual cycle or blood loss during childbirth. Other possible situations where iron deficiencies can occur include: growth spurts in children, poor nutrition, a meat-free diet, regular intensive sports activities (among avid sports enthusiasts), and certain intestinal disorders.
Iron deficiency is one of the most common mineral deficiencies2
Symptoms and diagnosis of an iron deficiency1,3
There are a number of signs that should act as a warning bell:
- general fatigue
- feeling faint
- shortness of breath
- a rapid or irregular heartbeat
- dizziness
- tingling in the limbs
- cold extremities (hands, feet).
These symptoms alone are not enough to confirm an iron deficiency. The diagnosis must be made by having a blood test performed by a doctor. It is important not to start taking iron supplements without obtaining medical advice first.
What are the solutions for iron deficiency?1,3
Iron-rich food can help to correct an iron deficiency, but there are a number of things you should keep in mind …
- Our diet contains two types of iron:
- heme iron, which is only found in animal products such as meat, is the form of iron that is absorbed best;
- non-heme iron, which is found in most foods, whether meat-based or not. However, only 20% of the non-heme iron consumed is absorbed by the body. Foods that are rich in non-heme iron include ‘leafy greens’ (e.g., spinach), beans, dried fruit, etc.
- To improve the body's absorption of non-heme iron, it is recommended to consume iron-rich food at the same time as products rich in vitamin C, such as bell peppers, tomatoes, citrus fruits, broccoli, etc.
- Sometimes a blood test will indicate an iron deficiency that requires iron supplements. For optimal absorption by the body, it is important to follow your doctor's advice.
Finally, you should remain vigilant and consult your doctor in case of blood loss (for example, in the case of short menstrual cycles and/or heavy periods or after surgery) or if you are at risk of an iron deficiency.
Scientific references
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