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What Is It
Needed throughout the body, iron is an essential part of hemoglobin,
the oxygen-carrying component of red blood cells. The mineral
is also found in myoglobin, which supplies oxygen to the muscles,
and is part of many enzymes and immune-system compounds. The
body, which gets most of the iron it requires from foods,
carefully monitors its iron status, absorbing more of the
mineral when demand is high (during periods of rapid growth,
such as pregnancy or childhood) and less when stores of it
are adequate. Because the body loses iron when bleeding, menstruating
women may often have low levels. Dieters, vegetarians, and
endurance athletes may experience iron shortfalls as well.
What Does It Do
By helping the blood and muscles deliver oxygen, iron supplies
energy to every cell in the body. Yet iron deficiency is surprisingly
common in the United States. According to federal statistics,
9% of adolescent girls and 11% of women under age 50 are deficient
in this mineral. Though it is very difficult to develop an
iron deficiency from poor nutrition (iron is found in many
foods), women with heavy menstrual periods and people with
certain medical conditions may need supplements to prevent
or correct the severe condition known as iron-deficiency anemia.
Common Uses
• Treats iron-deficiency anemia.
• Often needed during pregnancy; by women with heavy
menstrual periods; or in other situations determined by your
doctor.
Major Benefits
Keeping your body well supplied with iron provides energy,
helps your immune system function at its best, and gives your
mind an edge. Studies show that even mild iron deficiency
(well short of the levels commonly associated with anemia)
can cause adults to have a short attention span and teens
to do poorly in school.
How Much You Need
The RDA for iron in men of all ages and women over age 50
is 10 mg a day. For younger women, it's 15 mg daily (in pregnancy,
30 mg a day). To combat anemia, additional iron, either through
diet or supplements is typically needed for a period of weeks
or months.
If You Get Too Little: If you get too little
iron in your diet or lose too much through heavy menstrual
periods, stomach bleeding (commonly caused by arthritis drugs),
or cancer, your body draws on its iron reserve. Initially,
there are no symptoms, but as your iron supply dwindles, so
does your body's ability to produce healthy red blood cells.
The result is iron-deficiency anemia, marked by weakness,
fatigue, paleness, breathlessness, palpitations, and increased
susceptibility to infection.
If You Get Too Much: Some studies link too
much iron to an increased risk of chronic diseases, including
heart disease and colon cancer. Excess iron can be particularly
dangerous in adults with a genetic tendency to overabsorb
it (hemochromatosis), and in children who are especially susceptible
to iron overdose.
How To Take It
Dosage: Iron supplements should be taken only under
your doctors supervision; self-treatment can be dangerous.
Anemia requires a careful diagnosis and treatment to correct
the underlying cause. When a doctor recommends it, iron is
typically taken in a form called ferrous salts— usually
ferrous sulfate, ferrous fumarate, or ferrous gluconate. A
typical prescribed dose provides about 30 mg of iron one to
three times daily. Most men and postmenopausal women do not
need iron supplements and should make sure iron is not included
in their daily multivitamin.
Guidelines For Use: Iron is best absorbed
when taken on an empty stomach. However, if iron upsets your
stomach, have it with meals, preferably with a small amount
of meat and a food or drink rich in vitamin C, such as broccoli
or orange juice, to help boost the amount of iron your body
absorbs. Never take iron for more than six months without
having your blood iron levels rechecked by your doctor.
Other Sources
Iron-rich food include liver, beef, and lamb. Clams, oysters,
and mussels also contain iron. Vegetarians can get plenty
of iron from beans and peas, leafy greens, dried fruits (apricots,
raisins), seeds (pumpkin, squash, sunflower), and fortified
breakfast cereals. Brewer's yeast, kelp, blackstrap molasses,
and wheat bran are also exceptionally good sources. Cooking
tomatoes or other acidic foods in a cast-iron pot adds iron
to meals as well; a healthful amount leaches out of the cookware
into the food.
Caution!
• Never take an iron supplement unless you are following
your doctor's recommendation. More than 1 million Americans
have an inherited disease called hemochromatosis, which causes
them to absorb to much iron, and most don't even know it.
(Early symptoms include fatigue and aching joints.)
• Taking iron on your own could also mask a cause of
anemia, such as a bleeding ulcer, and prevent your doctor
from making an early, lifesaving diagnosis.
Facts and Tips
• Keep all supplements containing iron out of reach
of children. Just five high-potency iron pills can kill a
small child.
• Iron supplements can interfere with antibiotics and
other medications. Be sure to tell your doctor about any supplements
you are taking in addition to your regular medications.
• Women who are even slightly deficient in iron feel
cold sooner than women with adequate blood levels of iron.
For them, taking iron supplements is truly heart-warming.
Shopping Hints
• One of the most common forms of iron supplement (ferrous
sulfate) is inexpensive, but it can cause constipation and
stomach upset. Other forms, such as ferrous fumarate or ferrous
gluconate, may be easier to tolerate. Iron-rich herbal tonics
(sold in health-food stores) may be even gentler.
• Check the labels on any multivitamin and mineral supplements
you take to see if you're getting extra iron. If you're not
at risk for anemia, you probably don't need it, and it could
be hazardous.
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