How to replenish iron deficiency in the body and improve its absorption

The role of iron

Iron is involved in the processes of hematopoiesis, cellular respiration, and is involved in many metabolic processes, redox reactions and DNA synthesis.

On average, the human body contains up to 5 g of iron, which is bound to various substances. Have you probably heard about hemoglobin and ferritin? So, these are the main iron compounds, which account for most of it.

Hemoglobin

- This is iron bound to protein, which is found in the red blood cells of the blood serum. Hemoglobin captures and carries oxygen to the tissues of our body.

Ferritin

- iron-containing protein, in the form of which the main reserves of iron are stored. Found predominantly in liver cells, spleen and bone marrow. Ferritin contains up to 30% of all iron and is consumed in the process of life.

Excess iron in the body

Excess iron in the body is very rare. It can be caused by various diseases associated with metabolic disorders, uncontrolled intake of iron supplements, and alcoholism. The consequences of an overdose of the mineral can be disturbances in the functioning of the brain, liver, and kidneys.

What are the manifestations of excess iron in the body:

yellowish skin tone,
enlarged liver,
heart rhythm disturbance,
the appearance of nausea,
stomach pain,
weight loss.

It must be said that the toxic dose of iron for humans is approximately 200 mg, and a single consumption of 7 grams or more is fatal.

Consequences of iron deficiency and anemia for children and adults

If there is an iron deficiency in the body, then tissues and organs begin to experience oxygen starvation, which affects well-being, the condition of the skin, and a weakened immune system.

Iron deficiency anemia poses the greatest danger to children and adolescents. At earlier ages, iron deficiency can affect growth, speech, mental development and motor skills. In adolescents, iron deficiency manifests itself in behavioral disorders, decreased memory, concentration, and learning ability. Many symptoms of anemia can develop even in the early stages of iron deficiency. With severe iron deficiency, even after treatment, the consequences of anemia can persist for many years ().

Therefore, prevention, timely diagnosis of anemia and its adequate treatment are very important tasks, especially for pregnant, lactating women and children.

Diagnosis of anemia

Iron deficiency anemia develops gradually. First of all, ferritin reserves in the body are depleted, and the hemoglobin level remains normal for some time. This condition is called latent iron deficiency (LID) or latent iron deficiency (DID).

It was found that there is a direct relationship between reduced tissue ferritin reserves and ferretin circulating in the blood serum. Therefore, a reduced serum ferritin level is the main indicator of iron deficiency in the body.

Low serum ferritin levels are the main indicator of iron deficiency in the body.

However, it is worth considering that if there are infections, inflammatory processes, or liver diseases in the body, ferritin reserves may be increased and hemoglobin reserves may be decreased. This is a protective reaction in which the body “hides” iron in reserve ferritin molecules. This condition is called chronic anemia.

Additional iron intake, in this case, can become “food” for dangerous agents and can aggravate the situation.

A doctor should interpret test results and prescribe iron supplements for anemia, based on the diagnoses.

IMPORTANT Iron supplements must be prescribed by a doctor, based on all the blood tests necessary for this.

Why does iron in the body prolong life? How to replenish an element's reserves. Scientists' opinion

Scientists from Germany and Great Britain have discovered a connection between longevity and iron levels in the body. An international team of researchers studied publicly available genetic databases and concluded that iron status influences life expectancy and the development of disease in old age. At the same time, the amount of this microelement must be balanced: not only a lack of iron is dangerous, but also its excess. We tell you what level is considered healthy and how to maintain it.

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Anti-aging medicine

The study was carried out by scientists from the Max Planck Institute for the Biology of Aging in Cologne and the University of Edinburgh. These specialists have been working on issues of gerontology for a long time, but a separate group has been allocated specifically to study iron.

During the work, scientists found that the metabolism of this microelement directly affects life expectancy, health and longevity. The results of the study can be used in the development of drugs that regulate iron metabolism depending on its level in the blood.

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In the future, such drugs will be able to reduce the number of “age-related” diseases - reduce the risk of developing Parkinson’s disease, liver damage, and decreased immunity. Of course, we can’t count on extreme longevity in the foreseeable future, but living to an old age without illness is a very real prospect.

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Essential microelement

This microelement plays a vital role in the life of the body, including participation in the processes of cellular respiration and hematopoiesis. Almost 70% of all iron entering the body is used for the synthesis of hemoglobin, and the remaining 30% is stored in tissues and is gradually consumed - for the functioning of the thyroid gland, metabolic processes, and maintaining the immune system.

With iron deficiency, the level of hemoglobin in the blood drops. As a result, chronic fatigue develops, performance decreases, appearance deteriorates - especially for hair and nails, shortness of breath appears even with light physical activity, and immunity decreases.

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Excess iron in the body threatens the development of diabetes and cardiovascular diseases, and in some cases can lead to the appearance of tumors, including malignant ones.

That is, both deficiency and excess of a microelement are bad.

Where can I get iron?

The body cannot synthesize iron on its own, so it is very important to maintain its balance through proper nutrition.

Iron of animal origin is most effectively absorbed, which is found in meat and its by-products, especially in the liver, fish and seafood. This trace element is also found in nuts, cabbage, greens, legumes, apples, mushrooms, and cereals.

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In order for iron to be better absorbed, you need to carefully monitor your diet. It is important to include in the menu foods that contain vitamins A and C, as well as folic acid - berries, pineapples, kiwis, tomatoes, citrus fruits, carrots, dried apricots, pumpkin, eggs, eggplants, bell peppers.

In addition, foods containing iron and calcium should be consumed separately. In this case, both microelements will be absorbed most efficiently.

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For an average person (not a professional athlete), about 15 milligrams of iron per day is enough. Athletes and people engaged in heavy physical labor or who have suffered heavy blood loss, as well as women during pregnancy, are recommended to consume 25-35 milligrams of iron per day.

You can also raise your iron levels with the help of special medications. But you can’t overdo it with them - you need to be careful and strictly follow the recommendations of doctors. Iron supplements are prescribed only after a blood test and in cases of severe microelement deficiency.

Iron in foods. Is it enough?

According to the World Health Organization, an unbalanced diet is one of the main reasons for the development of IDA.

Ideally, an adult should receive about 12-15 mg of iron per day from food. But its absorption is extremely low, depending on the origin of the food and the health of the gastrointestinal tract. On average, no more than 2.5 mg of iron can be absorbed from this amount.

If the body already has an iron deficiency, then it will not be possible to compensate for its deficiency with food. In this case, you need to take iron supplements in therapeutic dosages.

In what forms is this micronutrient available?

Most people are able to meet their body's iron needs through food. But if your doctor recommends taking medications, you can get the micronutrient with a multivitamin complex or as a stand-alone supplement in the form of a gel or capsule (both forms are effective). It is better to take iron on an empty stomach, this increases its absorption.

The dose of the drug will be determined by the degree of deficiency, the energy needs of the body (intensity of work and training) and the amount of iron in your diet.

Treatment of anemia. Iron supplements for anemia

It is important to understand that IDA itself is not a disease - it is a pathological condition caused by poor nutrition or some chronic processes. Therefore, treatment includes:

elimination of causes (malnutrition, bleeding, helminthiases, malabsorption);
replenishment of ferritin reserves with iron preparations that can be well absorbed in the gastrointestinal tract.

The dosage of drugs and the duration of treatment for anemia should be determined by the doctor depending on the degree of iron deficiency. The average duration of treatment is from 3 to 6 months.

It is important to understand that the goal should be to replenish ferritin reserves, and not blood hemoglobin, the increase of which occurs much earlier.

To most successfully combat iron deficiency, it is necessary to provide the body with vitamins that promote its absorption and the process of hematopoiesis, namely: folic acid

,
vitamin C
and
B12
.

Preparations with ferrous fumarate

Supplements are sorted based on price per serving.

No. 2 Lannacher, Ferretab

Ferretab comp. caps. prolong n30

from 352 ₽

More details

The cost of packaging is from 344 rubles.

The price of 1 serving is 11 rubles. 46 kopecks

Country of origin: Germany;
package volume – 30 capsules;
active substance concentration – 50 mg.

Gelatin capsules contain 3 mini-tablets of iron and 1 mini-tablet of folic acid. The substances are gradually released in the intestines, providing a prolonged effect of the complex. Used to treat anemia, including in pregnant and nursing mothers.

Pros:

the product does not have side effects;
quickly normalizes hemoglobin levels;
eliminates hair fragility.

Minuses:

#1 VegLife, Plant Based Iron

VegLife, Plant Based Iron, 25 mg, 100 Tablets

★★★★☆

from 407 ₽

More details

Package price – from 341 rub.

The cost of 1 serving is 3 rubles. 41 kopecks

Country: USA;
package volume – 100 tablets;
active substance concentration – 25 mg.

The drug is vegan, contains iron and VegiBlend food base. To increase digestibility, vitamins C and B12 and folic acid are added.

Pros:

the product gives vigor and energy;
raises hemoglobin levels;
Small tablets are easy to swallow.

Minuses:

sometimes causes nausea.

Iron supplements and what is elemental iron

There are different forms (types) of iron and they all contain different amounts of elemental iron. When choosing an analogue or comparing iron preparations with each other, you need to focus on the content of elemental iron in them.

Russian manufacturers often indicate the total mass of iron, and next to it the elemental content in it. Here are the most well-known iron preparations, which are sold in pharmacies.

Ferrous salts:

Iron sulfate. In Russia, this type of iron is represented by the drugs “Aktiferrin”, “Sorbifer Durules”, “Fenuls”, “Tardiferon”;
Ferrous fumarate Sold in pharmacies under the names “Ferretab” and “Heferol”;
Ferrous gluconate. In the pharmacy - “Totema” and “Ferronal”;
ferric chloride. At the pharmacy - "Hemofer";
iron succinylate. At the pharmacy - "Ferlatum".

Ferric iron:

Iron bisglycinate. Chelated (amino acid) form of iron, presented in Russia (Solgar “Gentle Iron”) in the form of capsules.

Which iron is best for treating anemia?

It is known that ferrous iron salts are poorly absorbed and in 60% of cases cause disorders of the gastrointestinal tract, which can result in: constipation, bloating, abdominal pain, nausea, heartburn, vomiting.
These side effects of iron are the reason why people stop taking them and interrupt their anemia treatment in 90% of cases. Another thing is iron bisglycinate. As a result of this study, conducted on pregnant women, bisglycinate proved to be the most bioavailable and gentle form of iron, which does not cause disruption and irritation of the stomach, constipation, vomiting, and diarrhea. The low molecular weight of iron bisglycinate and stability at various pH levels of the gastrointestinal tract contribute to its maximum absorption - 70%, which is almost 4 times higher than the bioavailability of ferrous sulfate.

Considering its high bioavailability, safety and good tolerability, iron bisglycinate is the most preferred form for the prevention and treatment of IDA ().

IMPORTANT Iron bisglycinate is absorbed better than others and practically does not cause gastrointestinal disorders.

Risks and side effects

Ideally, you should try to meet your iron needs primarily through dietary sources. Including a variety of iron-rich foods in your diet will help you meet your daily iron requirements. It will also increase your intake of other important vitamins and minerals.

Meat, poultry, legumes, nuts and seeds are some of the main sources of iron. However, it can also be found in a number of fruits and vegetables, including leafy greens, tomatoes and mulberries. Consuming foods high in iron along with foods rich in vitamin C can help effectively optimize iron absorption.

However, in some cases it may be necessary to take an iron supplement. When you start taking supplements, you may wonder: How soon after taking iron will I feel better? Unfortunately, many people also report feeling worse after taking iron supplements. Supplements may cause several side effects when taken on an empty stomach.

Some of the most common side effects of iron supplements include abdominal pain, nausea, vomiting, constipation and diarrhea. Other less common side effects include heartburn, change in urine color, and dark stools.

Taking the capsules with food is an easy way to prevent side effects associated with iron supplements. It's important to keep in mind that this may also reduce iron absorption and reduce the effectiveness of the supplement.

Iron bisglycinate on iHerb

I analyzed all the iron complexes on iHerb and chose the best.

All of them contain good dosages of elemental ferrous bisglycinate - from 25 to 36 mg, which will help you choose the most suitable option for you, taking into account the doses recommended by your doctor.

Let me remind you that iron supplements are compared based on their elemental iron content.

Doctor's Best, High Absorption Iron With Ferrochel, 27 mg, 120 Tablets

Buy
iron tablets at a discount. One tablet contains 27 mg of elemental iron. The package contains 120 tablets.

Cost of 1 mg of iron bisglycinate = $0.002

Now Foods, Iron, Double Strength, 36 mg, 90 Veggie Caps

Buy
iron supplement in capsules at a discount. One capsule contains 36 mg of elemental iron. The package contains 90 capsules.

Cost of 1 mg of iron bisglycinate = $0.003

Solgar, Iron, 25 mg, 180 Veggie Caps

Buy
iron supplement in capsules at a discount. One capsule contains 25 mg of elemental iron. The package contains 180 capsules.

Cost of 1 mg of iron bisglycinate = $0.004

Country Life, Easy Iron, 25 mg, 90 Vegetarian Capsules

Buy
iron supplement in capsules at a discount. One capsule contains 25 mg of elemental iron. The package contains 90 capsules.

Cost of 1 mg of iron bisglycinate = $0.004

Thorne Research, Iron Bisglycinate, 60 Capsules

Buy
iron supplement in capsules at a discount. One capsule contains 25 mg of elemental iron. The package contains 60 capsules.

Cost of 1 mg of iron bisglycinate = $0.008

Iron complexes with vitamins on iHerb

Source Naturals, Advanced Ferrochel, 180 Tablets

+ option for vegans

Buy at a discount

Iron supplement in tablets. One tablet contains 27 mg of elemental iron. The package contains 180 tablets.

In addition, the complex contains: Vitamin C, Vitamin B12, Folate, Calcium.

Cost of 1 mg of iron bisglycinate = $0.002

Nature's Bounty, Mild Iron, 28 mg, 90 Capsules

Buy
iron supplement in capsules at a discount. One capsule contains 28 mg of elemental iron. Packaging: 180 pcs.

In addition, the complex contains: Vitamin C, Vitamin B12, Folate.

Cost of 1 mg of iron bisglycinate = $0.003

Zahler, Iron Complex, Advanced Iron Complex, 100 Capsules

Buy
iron supplement in capsules at a discount. One capsule contains 25 mg of elemental iron. Packaging: 100 pcs.

In addition, the complex contains: Vitamin C, Vitamin B12, Folic acid, Histidine.

Cost of 1 mg of iron bisglycinate = $0.004

Thorne Research, Ferrasorb, 60 Vegetarian Capsules

Buy
iron supplement in capsules at a discount. One capsule contains 36 mg of elemental iron. Packaging: 60 pcs.

In addition, the complex contains: Vitamin C, vitamins B6, B12, Folate.

Cost of 1 mg of iron bisglycinate = $0.009

Iron for children

These children's iron supplements contain other iron compounds. There is no iron bisglycinate for children on iHerb.

Coordinate your child's iron intake with your doctor.

AC Grace Company, More Iron, Iron, Liquid Dietary Supplement, Grape Flavor, 2 oz (60 ml)

Buy discounted
Iron for babies and children over 4 years old.

Contains only iron.

Vitamin Friends, Vegan Iron Gummies, Strawberry, 60 Pectin Gummies

Buy at a discount
Iron complex with vitamins and minerals for children from 1 to 3 years old. For children over 4 years of age, dosages may be insufficient.

UpSpring, Iron, Baby, 2 fl oz, (60 ml)

Buy at a discount
This children's iron supplement contains additionally: B vitamins, Vitamin A, Vitamin C, Zinc, D3, Vitamin E.

In the “Pediatrician's Guide to Clinical Pharmacology” (Gusel V.A., Markova I.V.) there is information that “With iron supplements, the child should be given vitamin E at the same time to prevent excessive activation of free radical reactions.” This complex already contains Vitamin E.

Zarbee's, Naturals, Baby, Multivitamin, with Iron, Natural Grape Flavor, 2 fl oz (59 ml)

Buy at a discount
This complex of iron with vitamins and minerals is similar in composition to the previous drug. It similarly contains vitamin E.

Used Books

1) Diagnosis and treatment of iron deficiency anemia in children and adolescents 2) Clinical aspects of tolerability of iron supplements for the prevention of iron deficiency anemia 3) Federal clinical guidelines for the diagnosis and treatment of iron deficiency anemia 4) Clinical protocol for iron deficiency anemia in children 5) Nuances of diagnosis and treatment of iron deficiency anemia 6) Safety assessment of ferrous bisglycinate chelate - Ferrochel 7) Iron supplementation during pregnancy - does the drug make a difference? Comparison of the effectiveness of ferrous bisglycinate and ferrous sulfate in the prevention of iron deficiency and anemia 9) Ferrous bisglycinate chelate for use in the oral treatment of anemia in patients with celiac disease 10) Pharmaceutical preparations containing ferrous bisglycinate chelate