Iron is an essential mineral that plays a crucial role in the overall health and wellbeing of women. Women have a greater risk of iron deficiency due to menstruation, pregnancy and even breastfeeding. Consuming a balanced and well-rounded diet as well as opting for vitamins and supplements when required should be enough to maintain optimum iron levels.
What is the role of iron in the body?
In simple terms, Iron helps transport oxygen around the body. Iron is essential for immune function as it is needed to make white blood cells, which helps to fight off infection and disease in the body. Additionally, iron is crucial to produce collagen which is a protein that keeps bones, skin, and connective tissues healthy.
What are the signs and symptoms of iron deficiency?
Symptoms of iron deficiency can include but are not limited to fatigue, weakness, pale skin, shortness of breath and headaches. It is important to talk to a health care provider if you suspect you are deficient in iron. It is often hard to pinpoint an iron deficiency as these symptoms may be the cause of various outcomes, however, if you are experiencing poor immunity and regularly getting sick with the common flue and viruses, it may be time to get your blood iron levels checked. See one of our friendly pharmacists who can answer your questions about the role of iron in the body.
What effect does low iron have on females?
Severe cases of low iron levels can lead to anemia, which is where there are not enough healthy red blood cells in the body to carry oxygen to tissues. If untreated, anemia can can lead to complications such as chronic fatigue, headaches, restless legs syndrome, health problems or pregnancy complications.
Treatments depends on the underlying diagnosis. Supplements including iron and or vitamin B may be used to restore low iron levels for mild cases. Medications to induce blood formation may be used where anemia is severe.
Where can you get iron from?
Iron is found in various animal and plant foods and by eating a balanced diet consisting of all 5 food groups, most people should be able to meet their iron requirements. Foods that are iron rich include red meat (the redder, the better) such as lamb, beef, kangaroo, pork, and chicken, as well as sea foods and eggs.
If you are vegan or opt out of animal products, plant-based iron rich foods include tofu and tempeh, nuts, and seeds (cashews are great) as well as dark leafy greens including kale, spinach and silver beat.
Some foods act as potential iron-blockers, these foods create a disruption where iron isn’t absorbed into the blood stream as efficiently. These can include caffeine (sorry coffee lovers) teas, certain types of soy proteins and some medications (ask your pharmacist if your medications will affect your iron levels or absorption). If you are actively trying to increase your iron levels, it may be beneficial to reduce the consumption of these or manage appropriately. To ensure your iron is being absorbed, eat foods high in vitamin C and cook your plant foods to improve the iron availability.
If you think you may be lacking in iron, consult with your doctor. Visit your local WholeLife to talk to a pharmacist about what supplements or medications can support your iron levels as a female. Always read the label and follow the directions for use.
Iron. (2022). Retrieved from https://nutritionaustralia.org/fact-sheets/iron/#:~:text=access%20much%20more-,Iron%20is%20essential%20for%20life,gives%20muscles%20their%20red%20colour
National Health and Medical Research Council. (2021). Retrieved from https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/iron
The Issue of Iron Deficiency in Women. Retrieved from https://www.clinicallabs.com.au/about-us/doctor-media-releases/the-issue-of-iron-deficiency-in-women-wa/#:~:text=Iron%20deficiency%20anaemia%20will%20develop,cardiovascular%20instability%20including%20heart%20failure.
Iron-Deficiency Anemia. Retrieved from https://www.nhlbi.nih.gov/health/anemia/iron-deficiency-anemia#What-happens-if-iron-deficiency-anemia-is-not-treated
