Contents
1 What is iron deficiency and how much iron do you need every day?
2 Iron deficiency symptoms
Iron deficiency symptoms in women Hair loss in the event of iron deficiency
3 What to do about iron deficiency?
Iron tablets
4 Causes of iron deficiency
5 Iron deficiency during pregnancy
6 Iron deficiency self -test
7 Iron in food
Vegan iron sources (per 100 g) Animal iron sources (per 100 g) Drinking meals against iron deficiency

What is iron deficiency and how much iron do you need every day?

Iron is a vital trace element that plays a central role in the human organism. It is essential for the formation of hemoglobin, the red blood pigment in the erythrocytes, which is responsible for the transport of oxygen in the body. In addition, iron is involved in numerous enzymatic processes and therefore essential for a variety of metabolic processes.

An iron deficiency, also called sideropenia, is available if the body is not sufficiently supplied with this important mineral. This can lead to an impairment of hemoglobin synthesis and subsequently a Iron deficiency anemia move.

The daily iron requirement varies depending on the age, gender and individual circumstances. According to the German Nutrition Society (DGE), the recommended daily intake for adults is between 10 and 15 mg. Due to the menstrual blood loss, women of childbearing age need a little more than men with 10 mg. During pregnancy, the need even increases to 30 mg a day.

Eisenmangel Symptome Bild Infografik

Iron deficiency symptoms

The symptoms of an iron deficiency can be varied and often develop gradually. Initially, the signs are mostly unspecific and are easily overlooked. The most common complaints include:

  • Fatigue and exhaustion
  • Performance reduction and weakness in concentration
  • The skin and mucous membranes
  • Headache and dizziness
  • Shortness and rapid heartbeat in the event of stress
  • Brittle nails and dull hair
  • Susceptibility to infections

Iron deficiency symptoms in women

Due to the monthly menstrual blood loss, women are particularly often affected by an iron deficiency. In addition to the general symptoms, additional symptoms can occur, such as:

  • Increased menstrual period and extended menstruation
  • Hair loss
  • Libido lust and disorders of the menstrual cycle

What to do about iron deficiency?

If an iron deficiency is diagnosed, it is important to determine the causes and adapt the therapy accordingly. The treatment is essentially based on two pillars: an iron -rich diet and, if necessary, additional supplementation.

Iron tablets

In many cases, a change in diet is not sufficient to cover the increased iron requirement. Here, taking iron preparations can be indicated. These are available without a prescription in the form of tablets, capsules or drops. However, it is advisable to discuss taking the attorney with the doctor, since uncontrolled supplement also carries risks. Overdose can lead to side effects such as nausea, constipation or diarrhea. In addition, iron should not be taken together with coffee, tea or dairy products because they hinder the recording.

Causes of iron deficiency

The reasons for an iron deficiency can be varied. Common causes are:

  • Increased need, e.g. in growth phases, pregnancy and breastfeeding
  • Inadequate supply of food
  • Disturbed iron absorption in the intestine, e.g. in chronic inflammatory bowel diseases
  • Chronic blood losses, for example through menstruation, gastrointestinal ulcers or tumors
  • Frequent blood donation
  • Resorption disorders after stomach operations

Iron deficiency during pregnancy

Pregnant women have a significantly increased iron requirement. The placenta and the growing fetus need large amounts of the trace element. In addition, the blood volume of the expectant mother increases by up to 50%, for which additional iron is required for hemoglobin synthesis.

An untreated iron deficiency during pregnancy can have serious consequences. It increases the risk of premature births, a low birth weight and postpartum depression. Therefore, all pregnant women are recommended regularly control of iron status and supplementation if necessary.

Iron deficiency self -test

If you suspect an iron deficiency with you, a simple self -test can provide initial information. This includes, for example, the so -called "spoon test". Drive the inside of a spoon over the lower eyelid inside. If this is strikingly pale, this could indicate anemia.

Another hint is the "nail test". Press the thumb to one of your fingernails until it becomes white. If the coloring only subsides as soon as you take the pressure away, this is a possible sign of iron deficiency.

However, it is important to emphasize that these tests do not replace a medical diagnosis. If an undersupply is suspected, a blood test should always take place.

Iron in food

There are many good iron sources, both animal and herbal. Here.

Vegan iron sources

Vegan iron sources Iron content per 100 g
1. Spirulina (dried) 29 mg
2. Sesame 15 mg
3. Morcheln (raw) 12 mg
4. Tomatoes (dried) 9 mg
5. Tahini 9 mg
6. Pumpkin seeds 9 mg
7. Hemp seeds 8 mg
8. Chia seeds 8 mg
9. Goji berries 7 mg
10. Cashwnuts 7 mg

Animal iron sources

Animal iron sources Iron content per 100 g
1. Inkfish (cooked 11 mg
2. Lamb liver (fried) 10 mg
3. oysters (cooked) 9 mg
4. Mussels (cooked) 7 mg
5. Beam liver (fried) 6 mg
6. Bellar steak (grilled) 5 mg
7. Sardens (in oil) 5 mg
8. Wild meat (cooked) 4 mg
9. Cattle wood meat (cooked) 3 mg
10. Gans (fried) 3 mg

The iron made of vegetable foods, so-called non-hemes, has lower bioavailability than animal iron. With the combination with vitamin C-rich foods, however, the recording can be significantly improved.

Overall, a varied and balanced diet with iron from different sources is best suited to cover the iron requirement and prevent a deficiency. It should be noted that you often have to consume larger quantities of iron -rich vegetable foods to absorb the same amount of iron as from animal sources.

Drinking meals against iron deficiency

Another way to prevent iron deficiency are special Drinking meals Like that of Saturo. These contain a balanced composition of all important nutrients, including an optimal amount of iron. Due to the regular consumption of such Liquid food the body's iron requirement can be covered and effectively prevented an iron deficiency. Especially for people with increased iron requirements or recording disorders, drinking meals can be a sensible addition to normal nutrition.

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Frequently asked questions

What helps best against iron deficiency?

It is best to help against iron deficiency if you change your diet and target iron -rich foods such as meat, fish, legumes or green leafy vegetables on your menu. You can also raise your iron level with iron -enriched muesli, bread and juices. Vitamin C also promotes iron absorption, so you should also eat citrus fruits, paprika or broccoli at iron -rich meals. In some cases, iron supplements from the pharmacy can also make sense - best talk to your doctor about it.

What should you eat and drink with iron deficiency?

The most iron in foods of animal origin, especially in red meat like beef, pig and lamb. But there is also a good amount of iron in poultry, fish, seafood, eggs and dairy products. Vegetable foods with a high iron content are legumes, nuts, seeds and dark green leafy vegetables such as spinach or kale.

Are you tired of iron deficiency?

Fatigue and exhaustion are actually the most common symptoms in the event of iron deficiency. Due to the lack of iron, your body cannot form enough red blood cells that are responsible for the transport of oxygen. This means that your organs and muscles are not optimally supplied with oxygen. So you often feel tired, weak and exhausted, even after little effort. If the tiredness lasts over a longer period of time, this could be a sign of iron deficiency.

Do you have more hungry with iron deficiency?

As a rule, there is no increased hunger in the event of iron deficiency. On the contrary: Iron deficiency often goes hand in hand with loss of appetite. This is because iron is important for many metabolic processes in the body, also for regulating the appetite. In the event of a defect, appetite control can therefore occur. In rare cases, iron deficiency can also trigger cravings for certain foods, for example on meat, because the body tries to compensate for the iron deficiency.

What shouldn't you do with iron deficiency?

In the event of iron deficiency, you should never take up high -dose iron supplements on your own. Uncontrolled intake can lead to an iron overload that can be harmful to health. Also avoid taking iron preparations together with dairy products, coffee or black tea, as they can inhibit the iron absorption. Avoid one -sided diets or omitting entire food groups. This can still make the iron deficiency worse. Instead, you should pay attention to a balanced and iron -rich diet and, if necessary, take iron preparations in consultation with your doctor.

Which drink has the most iron?

Here are the top drinks with the highest iron content:

  • Pomegranate juice: 100 ml contain about 0.3 mg of iron. The juice is also rich in vitamin C that improves iron absorption.
  • Rotely prayer juice: 100 ml contain around 0.8 mg of iron. In addition, it delivers a lot of folic acid, which is also good for blood formation.
  • Nettle tea: A cup of nettle tea contains approximately 1.6 mg of iron. In addition, there are many vitamins and minerals in the nettle leaves.

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Sources

  1. German Nutrition Society (DGE). (2020). Iron. In DGE-Info (pp. 1-4).
  2. World Health Organization (WHO). (2019). Iron Deficience and Anaemia. In WHO Technical Report Series (pp. 1-63).
  3. Federal Institute for Risk Assessment (BfR). (2018). Iron deficiency and iron surplus. In BFR science (pp. 1-12).
  4. European Food Safety Authority (EFSA). (2015). Scientific Opinion on Dietary Reference Values ​​for Iron. In EFSA Journal (pp. 1-56).
  5. National Institutes of Health (Nih). (2020). Iron. In NIH-Dietary Supplement Fact Sheets (pp. 1-5).
  6. American Heart Association (AHA). (2017). Iron Deficience and Anemia. In aha scientific statements (pp. 1-10).
  7. Mayo Clinic. (2020). Iron Deficience Anemia. In Mayo Clinic-Diseases & Conditions (pp. 1-5).
  8. Medlineplus. (2020). Iron Deficience Anemia. In Medlineplus-Health Topics (pp. 1-5).
  9. German Society for Gynecology and Obstetrics (DGGG). (2019). Iron deficiency during pregnancy. In DGGG guidelines (pp. 1-10).
  10. American College of Obstricians and Gynecologists (ACOG). (2019). Iron Deficience Anemia in Pregnancy. In Acog Committee Opinions (pp. 1-5).