3 minIron is an essential mineral that plays an indispensable role in our health. Among other things, it is necessary for the production of haemoglobin, the protein that transports oxygen through the body and produces red blood cells. Iron is particularly important for growth and development in children. Some groups are at greater risk of deficiency because their iron requirements are higher or they consistently consume too little iron. In this article, you can read about which groups need to be extra vigilant about iron deficiency and how to prevent it!
In this article, you can read about
- What iron is
- What iron does for your health
- What symptoms indicate iron deficiency
- Who is at risk of iron deficiency
- How to replenish iron deficiency
- Why iron and vitamin D can be important together
- The dangers of too much iron
What is iron?
Iron is a mineral that occurs naturally in our bodies and is essential for several important functions. It plays a key role in the production of haemoglobin, the protein in red blood cells that transports oxygen from the lungs to the rest of the body. Iron is also involved in the production of myoglobin, a protein that stores oxygen in muscles, and supports various enzymes that are necessary for proper metabolism and energy production.
Because our bodies cannot produce iron themselves, we must obtain it through our diet. A sufficient supply of iron is therefore essential for our health and vitality.
How does iron deficiency develop?
If you consistently consume too little iron, iron deficiency or anaemia can develop. Anaemia is usually caused by a severe or prolonged iron deficiency, in which the number of red blood cells or the amount of haemoglobin is so low that you experience symptoms. Anaemia means that there are too few red blood cells in the blood or that they are not functioning properly. These red blood cells contain haemoglobin, which contains iron.
So if you do not get enough iron or if your body is less able to absorb iron, you are at risk of iron deficiency and anaemia. Although anaemia is usually caused by iron deficiency, it can also be caused by a lack of vitamin B12, B6 or folic acid (vitamin B11).
Your GP can determine whether you have an iron deficiency by taking a blood sample. This can be seen from the haemoglobin (Hb) level in your blood. Men are considered anaemic if their haemoglobin level is lower than 8.5 millimoles per litre (mmol/l). Women are considered anaemic if their Hb level is lower than 7.5 mmol/l.
Symptoms of iron deficiency and anaemia
The following symptoms may indicate iron deficiency:
- You tire easily
- Your skin is paler than normal
- You get out of breath easily
- You suffer from restless legs
- You are more irritable
- You have difficulty concentrating
- You suffer from cold hands and feet
This does not necessarily mean that you are anaemic. This is usually a long-term consequence of iron deficiency.
Symptoms of anaemia:
- All of the above symptoms of iron deficiency, but more severe
- Heart palpitations
- Headaches
- Weakness or muscle weakness
- Feeling faint
- Shortness of breath, even at rest
- Drowsiness or reduced alertness
If the symptoms persist, it is best to see your general practitioner.
Who is at risk of iron deficiency?
Some groups of people are at greater risk of iron deficiency and anaemia than others:
Young children (6 months and older)
Children's natural iron reserves begin to run out after 6 months. As long as children are growing, they have an increased risk of iron deficiency. During puberty, girls may be at extra risk of iron deficiency because they are not only growing rapidly, but also starting to menstruate.
Women, pregnant women and breastfeeding women
Women generally have a higher iron requirement than men, mainly due to monthly menstrual loss. The heavier the menstruation, the greater the risk of iron deficiency. After the menopause, this requirement decreases. The recommended daily allowance (RDA) of iron for adult men is around 11 mg, while women before the menopause need an average of 16 mg.
During pregnancy and breastfeeding, iron requirements increase further. Iron is important for the growth of the placenta and the child. That is why your midwife will closely monitor your haemoglobin levels through standard blood tests. Even after giving birth, women who are breastfeeding remain more susceptible to a deficiency. This applies to women who are breastfeeding. Babies who are bottle-fed usually get enough iron through their food.
Vegetarians and vegans
People on a vegetarian or vegan diet are at increased risk of iron deficiency. Iron occurs in food in two forms: haem iron and non-haem iron. Haem iron, which is found in meat, fish and chicken, is better absorbed by the body than non-haem iron from plant sources such as bread, wholemeal products, legumes, nuts and dark green vegetables (e.g. spinach, pak choi and Swiss chard).
Because non-haem iron is less easily absorbed, it is important for vegetarians and vegans to pay close attention to their iron intake and, if necessary, supplement it. It is important to combine non-haem iron with vitamin C to increase absorption.
People with a vitamin D deficiency
Several scientific studies have shown that a deficiency in vitamin D and a deficiency in iron often occur simultaneously, particularly in athletes, young people and the elderly. Vitamin D can influence iron metabolism, while iron is essential for the synthesis of vitamin D. Therefore, groups with a vitamin D deficiency are also at risk of iron deficiency.
Vitamin D deficiency is common in many people, and not just in winter!
How can you replenish an iron deficiency?
Replenishing an iron deficiency starts with proper nutrition and, if necessary, targeted supplementation. It is especially important for growing children to get enough iron. Iron drops specially formulated for children are an effective solution. They are easy to administer with a spoon or can be mixed with apple sauce, for example.
For vegetarians and vegans, a plant-based iron supplement is recommended. It is important to choose a supplement that also contains vitamin C and to choose a readily absorbable source of iron, such as iron bisglycinate, so that the body can actually utilise it properly.
In addition, diet can play a major role in replenishing iron. Unfortunately, this is often not enough if you are anaemic, in which case your body needs extra iron in the form of supplements.
Iron-rich foods:
- Animal sources (haem iron): beef, chicken, turkey, liver, fish and shellfish (such as mussels and oysters).
- Plant sources (non-haem iron): lentils, chickpeas, tofu, black beans, spinach, kale, pak choi, wholemeal bread, oatmeal, quinoa, nuts (especially cashews), pumpkin seeds and dried fruit such as apricots and raisins.
- Vitamin C-rich foods that stimulate absorption: oranges, kiwis, strawberries, peppers, broccoli and tomatoes.
Please note that certain substances such as calcium, caffeine (in tea and coffee) and some fibre-rich foods can reduce iron absorption. It is therefore wise to combine iron-rich meals with vitamin C and to consume calcium-rich foods (such as dairy products and yoghurt) at a different time of day.
Read all about which iron supplement is best here.
Can you have too much iron?
Just as you can have an iron deficiency, it is also possible to have too much iron. The maximum limit for iron intake is set at 40 mg per day (EFSA, 2024). This limit is lower for children. Read all about the maximum upper limit per age group here.
Too much iron in the body can lead to chronic fatigue or damage to organs such as the liver, intestines and heart. If you stick to the recommended amount, it is not possible to consume too much iron.
Conclusion
In short, iron is a super important mineral that you definitely don't want to be deficient in. It ensures that you have enough haemoglobin and red blood cells, which is essential for your health. An iron deficiency can be very exhausting and lead to symptoms such as fatigue, pale skin and even shortness of breath. This is especially important to keep in mind for certain groups, such as children, women (especially during pregnancy and breastfeeding), and people who do not eat meat. Fortunately, there are plenty of ways to maintain your iron levels!
