Iron: uses, benefits, deficiencies
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WHY AN IRON SUPPLEMENT
Iron is essential for the formation and functioning of haemoglobin, the blood molecule that literally allows the body's cells to breathe by releasing oxygen (O2) and taking up carbon dioxide (CO2). Haemoglobin is regenerated in the pulmonary circulation, where it picks up oxygen and releases CO2.
The recommended iron intake (RDA/NRV) is 14-18 mg/day, up to a maximum of 30-45 mg/day as a supplement.
WHAT ARE THE CONDITIONS OF IRON DEFICIENCY
Iron deficiency: dietary iron deficiency affects more than 1.6 billion people worldwide. It is more widespread in the developing parts of the world, but it still affects 10% of young children, girls and women of childbearing age in the United States and Canada.
The symptoms of iron deficiency develop in several stages.
1. Early depletion of iron stores: in this initial stage, the body's iron stores begin to decrease without functionally affecting the body in the areas that require iron. Although diagnostic indicators such as serum ferritin levels decrease, iron transport molecules such as transferrin increase and the total iron-binding capacity (TIBC) rises.
2. Early functional iron deficiency: in this stage, iron availability is reduced enough to affect the body compartments where iron is needed for proper functioning, for example erythropoiesis. Although clinical anaemia may not yet have developed, iron drops significantly and this can be detected by measuring transferrin levels and saturation: there is more transferrin and less iron in the blood, and a lower percentage of transferrin saturation. There are also high levels of free erythrocyte protoporphyrin in circulation.
3. Iron deficiency anaemia: this is the most common nutritional deficiency in the world. Clinically, it causes symptoms such as weakness and lethargy. Haemoglobin levels fall and red blood cells become microcytic and hypochromic. As iron is fundamental to many cellular functions, iron deficiency can cause deficits affecting various systems and lead to functional problems, including impaired haematopoiesis, gastrointestinal disorders, impaired cognition, reduced immune function, altered exercise tolerance or work performance, and impaired body temperature regulation. In infants and children, untreated iron deficiency can lead to learning difficulties and neurocognitive and psychomotor problems.
WHAT ARE THE RIGHT DOSES OF IRON
The recommended iron intake (RDA/NRV) is 14-18 mg/day, up to a maximum of 30-45 mg/day as a supplement, preferably taken with meals.
Doses above 50 mg, especially on an empty stomach, can cause gastrointestinal side effects.
The recommended iron intake (RDA/NRV) is 14-18 mg/day, up to a maximum of 30-45 mg/day as a supplement.
WHAT ARE THE CONDITIONS OF IRON DEFICIENCY
Iron deficiency: dietary iron deficiency affects more than 1.6 billion people worldwide. It is more widespread in the developing parts of the world, but it still affects 10% of young children, girls and women of childbearing age in the United States and Canada.
The symptoms of iron deficiency develop in several stages.
1. Early depletion of iron stores: in this initial stage, the body's iron stores begin to decrease without functionally affecting the body in the areas that require iron. Although diagnostic indicators such as serum ferritin levels decrease, iron transport molecules such as transferrin increase and the total iron-binding capacity (TIBC) rises.
2. Early functional iron deficiency: in this stage, iron availability is reduced enough to affect the body compartments where iron is needed for proper functioning, for example erythropoiesis. Although clinical anaemia may not yet have developed, iron drops significantly and this can be detected by measuring transferrin levels and saturation: there is more transferrin and less iron in the blood, and a lower percentage of transferrin saturation. There are also high levels of free erythrocyte protoporphyrin in circulation.
3. Iron deficiency anaemia: this is the most common nutritional deficiency in the world. Clinically, it causes symptoms such as weakness and lethargy. Haemoglobin levels fall and red blood cells become microcytic and hypochromic. As iron is fundamental to many cellular functions, iron deficiency can cause deficits affecting various systems and lead to functional problems, including impaired haematopoiesis, gastrointestinal disorders, impaired cognition, reduced immune function, altered exercise tolerance or work performance, and impaired body temperature regulation. In infants and children, untreated iron deficiency can lead to learning difficulties and neurocognitive and psychomotor problems.
WHAT ARE THE RIGHT DOSES OF IRON
The recommended iron intake (RDA/NRV) is 14-18 mg/day, up to a maximum of 30-45 mg/day as a supplement, preferably taken with meals.
Doses above 50 mg, especially on an empty stomach, can cause gastrointestinal side effects.
WHY FERROUS SULPHATE
It is a highly soluble and easily absorbed salt.
WHY VITAMIN C
Studies have shown the dose-dependent enhancing effect of vitamin C on iron absorption. This effect is mainly due to its ability to chelate and reduce iron, converting ferric iron into ferrous iron, which is more soluble. Vitamin C has also been shown to protect iron from substances that can reduce its absorption, such as phytate, polyphenols and calcium.
IRON IN SPORT
Iron deficiency is common in athletes who practise endurance sports. In female marathon runners, prevalence reaches 28% (compared with 11% in the general female population).
About 10–15% of athletes with iron deficiency have a mild form of anaemia.
Several mechanisms are generally linked to iron loss during exercise:
• exercise-induced haemolysis, due to mechanical forces and oxidative stress;
• blood loss in the gastrointestinal and urinary tracts, due to microscopic lesions caused by reduced visceral circulation during exercise;
• iron sequestration in macrophages and reduced iron absorption, due to increased hepcidin production triggered by an inflammatory response. Increased pro-inflammatory markers, occult blood loss in urine and faeces and reduced haptoglobin levels are observed in patients shortly after intense training (<24 hours).
- Diagnosing anaemia
Anaemia is a decrease in the number of red blood cells (measured by red blood cell count, haematocrit or red blood cell haemoglobin content).
In men, anaemia is defined by the following values:
· Haemoglobin < 14 g/dL (140 g/L)
· Haematocrit < 42% (< 0.42)
· Red blood cells < 4.5 million/mcL
In women, anaemia is defined by the following values:
· Haemoglobin < 12 g/dL (120 g/L)
· Haematocrit < 37% (< 0.37)
· Red blood cells < 4 million/mcL
About 10–15% of athletes with iron deficiency have a mild form of anaemia.
Several mechanisms are generally linked to iron loss during exercise:
• exercise-induced haemolysis, due to mechanical forces and oxidative stress;
• blood loss in the gastrointestinal and urinary tracts, due to microscopic lesions caused by reduced visceral circulation during exercise;
• iron sequestration in macrophages and reduced iron absorption, due to increased hepcidin production triggered by an inflammatory response. Increased pro-inflammatory markers, occult blood loss in urine and faeces and reduced haptoglobin levels are observed in patients shortly after intense training (<24 hours).
- Diagnosing anaemia
Anaemia is a decrease in the number of red blood cells (measured by red blood cell count, haematocrit or red blood cell haemoglobin content).
In men, anaemia is defined by the following values:
· Haemoglobin < 14 g/dL (140 g/L)
· Haematocrit < 42% (< 0.42)
· Red blood cells < 4.5 million/mcL
In women, anaemia is defined by the following values:
· Haemoglobin < 12 g/dL (120 g/L)
· Haematocrit < 37% (< 0.37)
· Red blood cells < 4 million/mcL
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