Fighting Fatigue with Healthy Iron Levels (10 min.)

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Do you lack the energy you need each day? Do you follow a plant-based diet? Have you recently donated blood? Do you have gastrointestinal issues? You may have an iron deficiency. Iron deficiency is so prevalent that the World Health Organization (WHO) has identified it as the most widespread nutritional deficiency worldwide, affecting 25% of the global population.

The WHO estimates that iron deficiency affects 2 billion people worldwide. The lack of iron is more common in developing countries compared to the United States, as well as among vegetarians, vegans, young children, and women in their reproductive years. Surprisingly, the WHO states that 20% of maternal deaths were due to anemia from iron deficiency.

Anemia is the most common blood disorder in the United States. Anemia occurs when your blood has a lower-than-normal amount of hemoglobin or red blood cells. The four types of anemia are iron deficiency (the most common), pernicious, aplastic, and hemolytic. Blood loss, reduced red blood cell production, and increased blood cell destruction are the leading causes of anemia. Anemia symptoms can be mild or severe and include pale or yellowish skin, weakness, and fatigue. As severity increases, you may feel short of breath or experience other symptoms. In rare cases, medication may be needed to help the body produce more red blood cells. Often, a physician or health care professional may recommend increasing iron intake through diet or supplementation, depending on the cause†.

Iron is an essential mineral that, in the protein hemoglobin, transports oxygen throughout the body. Iron plays a role in the nervous system, and is involved in processes related to neurotransmitter function.

Two Types of Iron

So why is iron deficiency common even in first-world countries? The most common reason for iron deficiency is low iron intake in a normal diet. Fruits and vegetables are top sources of iron, however, a CDC study in 2019 found that less than 15 percent of Americans ate the recommended amount of fruits and vegetables. A daily multivitamin with iron can help support healthy eating habits that support iron absorption. There are two forms of iron in the diet:

• Heme iron: Derived from hemoglobin and found in animal foods that originally contained hemoglobin, heme iron can be found in animal foods such as meat, fish, and poultry. The body better absorbs heme iron.
• Non-heme iron: Can be found in enriched rice, fortified cereals, beans, seeds, and dark leafy greens.

Although our diets contain more non-heme iron, this iron is not as readily absorbed by our bodies. Individuals who follow a diet completely free of animal products (including eggs and dairy) are more likely to be iron-deficient. Still, lacto-vegetarians are also at risk for iron deficiency as dairy and eggs contain non-heme iron.

Do You Drink Coffee or Tea?

For every yin, there is a yang when it comes to adequate nutrient absorption. In other words, eating too much of one food can sometimes counterbalance the absorption of another. For example, tannins can inhibit iron absorption from other foods such as beans, nuts, and seeds. Tannins occur naturally in coffee, tea, and other dark-colored drinks.

If you consume a lot of coffee or tea, consider pairing beans, nuts, and seeds with vitamin C-rich foods such as oranges, red peppers, papaya, and broccoli. This can enhance a person’s iron absorption and counterbalance the tannin intake.

If you’re not getting enough vitamin C to counterbalance tannins, taking a vitamin C supplement may help†. Cooper Complete Original Multivitamin or Basic One Multivitamin also provides vitamin C. Taking vitamins with a meal rather than on an empty stomach increases the body’s ability to absorb these nutrients†.

What Can You Do To Increase Iron Levels?

• Vitamin C, when combined with iron, can increase iron absorption. Include fruits and vegetables high in vitamin C in the same meal as iron-rich foods. For example, have a piece of citrus fruit or a glass of orange juice with breakfast, which includes an iron-fortified cereal. While the Cooper Clinic follows a food-first philosophy, the source of vitamin C does not impact how well the iron is absorbed. In addition to the vitamin C in Cooper Complete® multivitamins, Natural Vitamin C  is available.
• Limit consumption of foods and beverages that inhibit iron absorption. Drinking coffee on a low-iron diet can reduce iron absorption by 24-73% during a meal. To maximize iron absorption from a meal or supplement, refrain from drinking coffee with your meal or when taking iron supplements.
• Cook in cast-iron cookware to boost your iron intake. Researchers have found that cooking in an iron skillet increases the iron content of many foods. Soups, stews, and other dishes with high moisture content, as well as foods with high acidity, such as apples, tomatoes, and spaghetti sauce, absorb the most iron. For example, one study published in the Journal of the American Dietetic Association found that the iron in 100 grams of spaghetti sauce increased from 0.6 mg to 5.7 mg after cooking in a cast-iron pan. You can read more here about specifics for your cast iron.
• Approximately 5% of women and 2% of men have persistent, severe iron-deficiency anemia. A gradual deficiency will develop if we consume less than our body needs or if absorption and storage are compromised. Iron supplements can help support healthy iron levels in people who are deficient, when used under medical guidance†.

Healthy adults absorb 10-15% of their daily iron intake. Current levels of iron stores have the greatest effect on our absorption; iron absorption increases when our stores are low. At high concentration, absorption decreases. Help restore healthy iron intake with supplements†. Choose a multivitamin with iron. Cooper Complete With Iron and Basic One With Iron multivitamin and mineral supplements contain 18 mg of iron.

Standalone Cooper Complete Iron Bisglycinate provides 29 mg of iron per serving for those who need higher levels†. The Cooper Complete Bisglycinate Iron contains a patented form of iron, with research showing it to be more bioavailable than ferrous sulfate†.

Do Athletes Need More Iron?

Iron is the nutrient most important for aerobic performance in athletes because it is an essential component of hemoglobin. Hemoglobin carries oxygen from the lungs to the rest of the body, including the muscles. A low level of iron in the body leads to low hemoglobin, which in turn leads to low oxygen in the muscles. This may lead to lower performance.

Any athletic activity requiring intensive aerobic exercise can increase the risk of iron deficiency. Also, running on hard surfaces can lower hemoglobin levels and damage red blood cells on the foot strike. This is because blood pooling in the feet during running causes swelling.

Increasing aerobic capacity increases the body’s iron requirements. The body’s natural response to exercise is to make more red blood cells. While this increase improves oxygen delivery, the body needs more iron. In addition, more hemoglobin is needed, which is another reason athletes need more iron.

Dietary supplementation with an iron-containing multivitamin can help support iron intake without altering diet†. This may be useful for balancing nutritional levels without adding additional calories.

Does Frequent Blood Donation Affect Iron Levels?

Blood donors can donate blood every 56 days or every 8 weeks, but a major concern is that 25-35% of regular donors will eventually develop iron deficiency. Low iron levels may be associated with the following symptoms:

• Fatigue and weakness
• Chest pain, shortness of breath and fast heartbeat
• Headache, dizziness, or lightheadedness
• Cold hands and feet
• Little or no appetite

The National Heart, Lung, and Blood Institute (NHLBI) found that two-thirds of blood donors did not recover lost iron after 24 weeks without supplementation. However, those taking 38mg of iron each day returned to pre-donation levels faster than those not taking supplements (11 weeks versus more than 24 weeks)†. Read information from the American Red Cross about how regular donors can recover from donations faster. (And remember, supplementation decisions should always be made in consultation with a physician or health care provider.)

Healthy Iron Levels

In general, iron is an essential nutrient for the body’s functioning. The following iron levels are recommended:

Iron Recommended Daily Allowance (RDA)
Age	Men	Women
19-50 years	8 mg	18 mg
51 years and older	8 mg	8 mg

Your physician or health care provider can order a blood test to measure hemoglobin levels and thus determine iron levels. It’s particularly important not to self-diagnose low-iron, as excessive iron intake can lead to toxicity and cause serious medical problems, including nausea, vomiting, diarrhea, and stomach pain. In addition, long-term toxicity can lead to congestive heart failure (CHF), coronary artery disease (CAD), and liver cirrhosis.

Hemoglobin Blood Levels
Gender	Men	Women
Cooper Clinic Recommendation	14-18 g/dL	12-16 g/dL

Knowing your iron level is valuable health information. It’s essential to have your blood tested and to schedule regular follow-ups with a physician to monitor levels when taking iron supplements. Talk with your physician to see if taking iron supplements is right for you.

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About the Author: Cathy Sides is the Director of Customer Relations for Cooper Complete® nutritional supplements. Since joining Cooper Aerobics in 2007, she has helped customers make informed decisions about supplements. Cathy also contributes blog content focused on vitamins, supplements, and healthy living.

Cooper Complete October 9, 2023