Also called "iron-poor blood," this is a condition that results from a depletion of one's iron reserves. Iron's main function in the body is to combine with protein to form hemoglobin, the red substance in blood that carries oxygen to and carbon dioxide from the cells. A lowering of needed iron levels interferes with this important process.
Many cases of mild iron deficiency anemia are without symptoms. If symptoms develop they may include fatigue and headaches. Increasing evidence indicates that even mild depletion of iron reserves may be related to decreased physical performance in female athletes.
Infants, young children, adolescents and women of childbearing age are at a high risk for developing iron deficiency anemia. Also, the need for iron is increased in pregnant women. About 15 to 20 milligrams of iron is lost every menstrual period. Women with heavy menses and women who wear intrauterine devices (IUDs) may lose twice that much. Women who use oral contraceptives ("the Pill") may not have as much of an iron deficiency problem because blood loss is often reduced on the pill.
A wise choice of foods and a knowledge of how iron absorption works can help prevent iron deficiency. There are two main types of dietary iron: heme and non-heme. Heme iron is found only in meat (including fish and poultry) and is absorbed more efficiently by the body. Non-heme iron comes from other iron-containing foods. Eating meat with non-heme iron foods improves the absorption of the non-heme iron by the body. Vitamin C (ascorbic acid) also aids iron absorption. A person attempting to obtain the optimum amount of iron would be wise to eat foods rich in vitamin C, such as citrus fruits, along with iron-rich foods.Iron absorption varies with the body's need and with certain diseases. People deficient in iron absorb a higher proportion, while those who have unusually large stores of iron absorb less.
Some food components make absorption of iron more difficult. For example, some elements of tea (tannic acid and phytates) interfere with iron absorption. Some fruits, vegetables and whole grains also contain phytates. Iron absorption is also diminished by antacids and calcium supplements.
A woman needs about 1.8 milligrams of iron daily. Because people absorb only about 10 percent of the iron in food, the National Research Council recommends that non-pregnant women consume 18 milligrams of iron in their daily diets. This can be obtained from a variety of foods as listed:
FOOD AMOUNT MG IRON
Cream of Wheat 1 cup 8.1 mg Beef liver, fried 3.5 oz 5.7 mg Beans 3.5 oz 3.0 mg (White, pinto or garbanzo beans) Hamburger, lean 3.5 oz 2.7 mg Spinach, raw 3.5 oz 2.7 mg Pistachios 1.0 oz 1.9 mg Cashews 1.0 oz 1.8 mg Whole wheat bread 2 slices 1.8 mg Tofu 3.5 oz 1.8 mg Enriched white bread 2 slices 1.7 mg Eggs 1 medium 1.5 mg Broccoli 3.5 oz 1.1 mg Chicken breast, roasted 3.5 oz 1.04 mg Popcorn 1.0 oz 0.86 mg Raisins 1.0 oz 0.74 mg (Source: U.S. Department of Agriculture)
Normally, there is no need to take iron pills unless iron deficiency anemia has been diagnosed by a health practitioner and a supplement has been prescribed. As with any other medication, there can be side effects, and an excess of iron can cause serious problems. In the case of pregnant women, since the recommended daily allowance (30-60 mg.) cannot be met by an ordinary diet, a supplement is recommended.
There are several iron containing products available over- the-counter. The least expensive and just-as-effective product is ferrous sulfate without fancy additives, brand names or enteric coatings. Other forms of iron available include ferrous fumarate and ferrous gluconate. When comparing products, it is important to compare how much elemental iron is in each one:
PRODUCT MG TOTAL % ELEMENTAL MG ELEMENTAL Ferrous Sulfate 325 mg 20% 65 mg Ferrous Fumarate 200 mg 33% 66 mg Ferrous Gluconate 325 mg 11% 37 mg Multi-vitamins containing iron should not be used as the sole source of iron for iron replacement therapy. Most multi- vitamins with iron contain 18 mg of elemental iron per tablet or capsule, which is the RDA (recommended daily allowance) for people who are not iron deficient.
For iron deficient anemia, it is recommended that 120-190 mg of elemental iron be taken daily for several weeks to a few months to replace iron stores.