What is iron deficiency and how much iron do you need every day?
Iron deficiency occurs when your body does not have a sufficient supply of the vital trace element iron. Iron plays a central role in many metabolic processes. It is an important component of the red blood pigment haemoglobin, which is responsible for transporting oxygen in the blood. Iron is also involved in the formation of muscle proteins, enzymes and messenger substances in the nervous system.
The recommended daily dose of iron is 10 milligrams for adult men and 15 milligrams for women. Pregnant and breastfeeding women have an increased requirement of 30 milligrams per day. Competitive athletes, vegetarians, vegans and people with chronic intestinal diseases such as Crohn's disease also often need more iron to avoid a deficiency. Children and adolescents in the growth phase also have an increased iron requirement.
Iron deficiency neurological symptoms
Chronic iron deficiency can also cause neurological symptoms. These include:
- Restless legs syndrome
- Headaches and migraines
- Dizziness and dizziness
- Concentration and memory problems
- Depressive moods, listlessness and increased irritability
These neurological symptoms arise because iron is essential for the formation of neurotransmitters such as serotonin and dopamine. Energy production in the nerve cells is also impaired by iron deficiency. To avoid neurological consequences, early treatment of an iron deficiency is important.
Iron deficiency symptoms - psyche
An iron deficiency can cause not only physical but also psychological symptoms. As iron plays a crucial role in the formation of neurotransmitters such as serotonin and dopamine, a deficiency can lead to mental health disorders. Common signs include:
- Depressive moods
- Lack of drive and lack of motivation
- Increased irritability and mood swings
- Anxiety and inner restlessness
- Concentration and memory problems
These mental symptoms are often not directly associated with an iron deficiency, but can have a significant impact on quality of life. Studies show that iron supplementation not only improves physical symptoms, but also has a positive effect on mood and cognitive performance. If psychological symptoms persist, it is therefore advisable to also consider a possible iron deficiency as a cause and have it checked out by a doctor.
Iron deficiency during pregnancy
It is particularly important for pregnant women and breastfeeding mothers to have an adequate iron supply. The iron requirement increases significantly during pregnancy, as the unborn child needs iron to form its blood vessels and red blood cells. An undersupply of iron can lead to complications such as an increased premature birth rate, low birth weight and developmental disorders in the child.
The German Nutrition Society therefore recommends that pregnant women consume 30 milligrams of iron a day - twice as much as non-pregnant women. Breastfeeding mothers also have an increased requirement of 20 milligrams per day. As the high iron requirement is often difficult to cover through diet alone, many pregnant women are advised to take an additional special iron supplement. However, you should always consult your gynaecologist or midwife.
Iron deficiency causes
The most common cause of iron deficiency is insufficient intake through food. People are particularly at risk:
- Vegans, vegetarians and people with an unbalanced diet
- Pregnant and breastfeeding women
- Performing athletes
- Women with heavy menstrual bleeding
- Seniors
- People with chronic gastrointestinal diseases such as Crohn's disease ordiseases such as Crohn's disease or coeliac disease
- Patients after gastrointestinal surgery
- People with cancer or chronic inflammation
Certain medications can also favour iron deficiency, by impairing the absorption or utilisation of iron. These include, for example, gastric acid blockers (proton pump inhibitors), anti-inflammatory painkillers (NSAIDs) or antibiotics.
Another important factor is blood loss. In addition to menstruation in women, gastrointestinal ulcers, haemorrhoids, polyps or malignant tumours in the intestine can also lead to chronic iron loss. Therefore, if iron deficiency is unclear, you should always look for hidden blood in the stool.
What to do about iron deficiency?
If an iron deficiency is diagnosed, it is important to determine the causes and adjust the treatment accordingly. 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 enough to cover the increased iron requirement. In this case, taking iron supplements may be indicated. These are available over the counter in the form of tablets, capsules or drops. However, it is advisable to discuss the intake with the doctor treating you, as uncontrolled supplementation also harbours risks. An overdose can lead to side effects such as nausea, constipation or diarrhoea. In addition, iron should not be taken with coffee, tea or dairy products, as these hinder absorption.
Iron deficiency self-test
If you suspect you have an iron deficiency, a simple self-test can provide initial indications. This includes, for example, the iron deficiency test with a coin. Place a coin on your tongue and check whether you notice a metallic flavour. If the coin tastes intensely of metal, this could be a sign of iron deficiency, as the taste buds can react hypersensitively to an undersupply.
Another indication is the "nail test". Press your thumb on one of your fingernails until it turns white. If the colouring only slowly fades as soon as you remove the pressure, this is a possible sign of an iron deficiency.
It is important to emphasise, however, that these tests are in no way a substitute for a medical diagnosis. If a deficiency is suspected, a blood test should always be carried out. The "iron deficiency test with coin" and other self-tests can only provide initial indications, but should not be seen as a reliable diagnostic method.
Iron deficiency affects weight
An iron deficiency can affect your weight in various ways. On the one hand, it can lead to unintentional weight loss as your body cannot produce enough energy to maintain all functions. This often leads to an increased appetite as your body tries to compensate for the lack of energy by eating more.
On the other hand, an iron deficiency can also favour weight gain. The constant tiredness and fatigue associated with an iron deficiency can make you feel less mobile and less physically active. This lack of exercise combined with a potentially increased calorie intake can lead to an increase in body weight in the long term.
A good solution to counteract this is the Saturo slimming shake. In addition to all other vitamins and minerals, it also contains iron and supports you in reducing your weight.
Iron deficiency hair loss
Iron deficiency can significantly affect hair health and lead to diffuse hair loss. The hair follicles need an adequate supply of oxygen and nutrients to produce healthy hair. If there is an iron deficiency, the oxygen supply to the hair roots is restricted, which can lead to a shortened hair life and increased hair loss. Those affected often notice that their hair becomes thinner, grows more slowly and loses its lustre and fullness. Iron deficiency can also cause the scalp to become dry, flaky and itchy. In severe cases, it can even lead to bald patches. Women in particular often suffer from iron deficiency-related hair loss, as they have an increased iron requirement due to menstruation. An examination of the iron status and, if necessary, targeted supplementation can help to improve hair health and stop hair loss.
Iron in food
What to eat if you have an iron deficiency? There are many good sources of iron, both animal and plant-based. Here is an overview of the 10 most iron-rich foods (animal and plant-based) with their average iron content per 100 g:
Vegan sources of iron
Vegan iron sources: Iron content per 100 g
1. Spirulina (dried): 29 mg
2. Sesame seeds: 15 mg
3. Morels (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. cashew nuts: 7 mg
Animal sources of iron
Animal sources of iron: Iron content per 100 g
1. Squid (boiled: 11 mg
2. Lamb liver (fried): 10 mg
3. Oysters (boiled): 9 mg
4. Mussels (boiled): 7 mg
5. Beef liver (fried): 6 mg
6. Beef steak (grilled): 5 mg
7. Anchovies (in oil): 5 mg
8. Game meat (cooked): 4 mg
9. Minced beef (cooked): 3 mg
10. Goose (roasted): 3 mg
However, the bioavailability of iron from plant sources is significantly lower than from animal foods. The reason: plant-based iron is present as trivalent iron (Fe3+), which is less easily absorbed by the body than bivalent iron (Fe2+) from meat, fish and other sources.
Tip: Combine plant-based sources of iron with foods rich in vitamin C such as peppers, citrus fruits or broccoli. Vitamin C promotes iron absorption by converting Fe3+ into more readily available Fe2+.
Preventing iron deficiency by drinking nutrition
Another way to prevent iron deficiency is with special drinking meals such as those from the Saturo brand. These balanced astronaut food contains all essential nutrients including iron in an optimally bioavailable form. They can be a valuable supplement to the normal diet, especially for people with an increased iron requirement or iron absorption disorders, effectively preventing iron deficiency.
Frequently asked questions
What helps quickly against iron deficiency?
To quickly remedy an iron deficiency, you should change your diet and eat iron-rich foods such as meat, pulses, wholegrain products and green vegetables. Combine these with foods containing vitamin C, such as citrus fruits or peppers, to improve iron absorption. However, avoid dairy products and calcium-rich foods at mealtimes as these can inhibit iron absorption. Your doctor can also prescribe high-dose iron supplements. Please note, however, that an overdose is unhealthy. With the right approach, you will feel an improvement after just 1-2 weeks.
Iron deficiency what to do?
If you have an iron deficiency, the first thing you should do is change your diet. Increase your intake of iron-rich foods such as red meat, pulses, wholegrain products and dark green vegetables such as spinach or kale. To improve the absorption of iron in the body, combine these foods with sources of vitamin C such as citrus fruits, peppers or berries. Avoid eating dairy products and calcium-rich foods, as these can inhibit iron absorption. If you have a severe deficiency, your doctor will prescribe an iron supplement. Follow the recommended dosage exactly, as an overdose is unhealthy.
Does iron deficiency make you tired?
Fatigue and exhaustion are actually the most common symptoms of iron deficiency. Due to the lack of iron, your body cannot produce enough red blood cells, which are responsible for transporting oxygen. As a result, your organs and muscles are not optimally supplied with oxygen. As a result, you often feel tired, weak and exhausted, even after small efforts. If the tiredness persists over a longer period of time, this could be a sign of iron deficiency.
Does iron deficiency make you hungrier?
Iron deficiency does not usually lead to increased hunger. On the contrary, iron deficiency is often accompanied by a loss of appetite. This is because iron is important for many metabolic processes in the body, including the regulation of appetite. A deficiency can therefore lead to a disturbance in appetite control. In rare cases, iron deficiency can also trigger cravings for certain foods, such as meat, because the body tries to compensate for the iron deficiency.
What should you not do if you have an iron deficiency?
If you have an iron deficiency, you should never take high doses of iron supplements on your own. Uncontrolled intake can lead to an iron overload, which can be harmful to your health. Also avoid taking iron supplements together with dairy products, coffee or black tea, as these can inhibit iron absorption. Also avoid unbalanced diets or omitting entire food groups. This can make iron deficiency even worse. Instead, you should make sure you eat a balanced and iron-rich diet and, if necessary, take iron supplements 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 contains around 0.3 mg of iron. The juice is also rich in vitamin C, which improves iron absorption.
- Beetroot juice: 100 ml contains around 0.8 mg of iron. It also provides plenty of folic acid, which is also good for blood formation.
- Stinging nettle tea: A cup of nettle tea contains around 1.6 mg of iron. Nettle leaves also contain many vitamins and minerals.
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Sources
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