Olwen Anderson's Blog

We all need iron in our diets – it helps form haemoglobin, to transport oxygen in blood cells; and plays an important role in converting food into energy. Women are particularly susceptible to iron deficiency, as are young children, and athletes.  Some simple changes to your diet might be all you need to start improving your iron status.

Your body can store extra iron in your liver, bone marrow, spleen and muscles, ready for use on the days when extra is required. A blood test of your serum ferretin levels provides an indication of your iron storage status. 

Some of the best sources of iron are liver, oysters, shellfish, kidney, and lean red meat (particularly kangaroo). Egg yolk, legumes, dried fruit, green leafy vegetables, molasses, whole grains and wine are also good sources.

Iron absorption from food occurs in the upper part of your small intestines, the duodenum, where the acidity is just right. Antacids interfere with this process, as they create a pH in your small intestines that will actively block the uptake of iron.  There are other factors that affect your iron absorption too:

- Iron and zinc compete for absorption, so avoid taking a zinc supplement at the same time as your high-iron meal.

- Vitamin C boosts iron absorption, so a glass of vitamin C-enriched orange juice with your iron-rich meal will help. 

- Tannins in tea effectively block the uptake of iron, so enjoy your cuppa well away from any iron supplement or iron containing meal.

- Meat proteins enhance iron absorption; that's why animal meat is the most effective source of dietary iron.

- Phytates in some vegetables will block iron absorption. This is usually only a concern for vegans or vegetarians who eat large amounts of phytate-containing foods combined with a low intake of iron rich foods.

- Some iron-fortified foods contain forms of iron that aren't easily absorbed.

If you find that you are continually tired, and don't make it through your fitness workout as well as most, a blood test of your iron levels will show you whether you need to boost your iron intake. It's important to test rather than self prescribe, as many people have silent but dangerous haemochromatosis, a genetic disorder that causes them to relentlessly store iron. Untreated haemochromatosis can lead to long term liver damage.

It takes many months to rebuild your iron stores, even with supplementation. However the boost you'll get in your energy levels is well worth the trouble!