heme iron

VBN Sheet – Iron

23rd Nov 20213rd Dec 2021VB Naturopathe

Many, but not all, things one must know about iron are on this page :: how much you need, iron depletion causes, effects of inadequate dietary intake, dangers of over supplementating and little tricks to optimize absorption.

Health Canada’s DRIs – Dietary Reference Intakes suggest daily intakes of ::

Male, adults and children :: 8mg/ day EXCEPT for teenagers aged 14-18 where needs creep up to 11mg/day
Female, age dependant :: 9-13 years of age need 8mg/day just like all women older than 51.
Teenage girls (14-18) :: 15mg/day
Menstruating adult women (19-50) require 18mg/day.
Pregnancy :: needs shoot up to 27mg/day. *Lactating :: 9mg/day

Upper limit sits at 45mg/day for all (children 40mg).

Any dose higher than these reference values should be evaluated by a health care professional.

There! These are the numbers that should cover the needs of the majority of healthy individuals.

These suggested values represent a sufficient amount for most but not necessarily an optimal one for all. Individualising these suggestions should be considered, but in order to do that, I’m afraid you’ll have to keep reading and/or meet up with a health professional who can assess your needs and save you the reading. 😉

La version FRANÇAISE ici.

Iron :: the what and the how?

Iron is a mineral the body cannot produce and needs for growth, repair and function.

It is a crucial component of hemoglobin (and myoglobin), a component of red blood cells which carries oxygen through the body. It’s also used in “energy making” processes.
It is essential to the assembly of numerous enzymes and the stabilization of certain proteins. (via Iron-sulfur clusters). *Enzymes are VITAL for our biochemistry to actually… work.
As a constituent of cytochrome P-450 superfamily of enzymes, it works hard to maintain “body balance” by breaking down xenobiotics (think pollution, plastics and perfumes), fatty acids and various compounds. CYP450 is very much involved in several hormones’ production and clearance. Production of TSH and thyroid hormone T4’s conversion into T3 are 2 examples. It plays a role in adrenal function regulation (think stress and alertness), insulin metabolism (think steady energy), sex hormone regulation (conversion of androgens to oestrogens), DNA damage recognition and repair ^{1, 2, 3, 4} …
Iron levels may also play a role in regulating “leptin” hormone. Anemic individuals frequently suffer from low iron induced appetite loss. In these people, iron supplementation, or sufficient dietary intake of the nutrient, has an inhibiting effect on the satiety hormone leptin. This leptin inhibiting phenomenon increases appetite so the individual has a desire to tap into (and benefit from!) the perceived abundant available iron source” ⁵ .

Iron comes in 2 forms ::

Fe²⁺, Ferrous // HEME iron :: mostly animal based
Fe³⁺, Ferric // NON-HEME iron :: plant based

Absorption mechanisms of these 2 forms of iron are discussed here ::

Iron metabolism, explained

In a nutshell :: animal/ muscle based iron is less abundant yet more easily absorbed than its plant based counterpart which is omnipresent but not as fully absorbed.

Iron intake and supplementation should be tackled with a prudent approach as iron is both essential to the body’s wellbeing and deleterious when consumed in excess.

Oversaturation of iron triggers the production of free radicals that cause premature and accelerated cell aging. A great image to keep in mind is “iron that rusts”. While not 100% accurate, I find this analogy to be a great reminder of what can happen to our cells when iron regulation goes awry and the mineral starts to “build up & act up”.

Main sources

Sources of Animal based iron ::

Beef (sirloin) :: 100 g – 2.9mg *See also liver
Oysters (raw) :: 100 – 5.1mg *See also cuttlefish, octopus and mussels
Tuna (canned) :: 100g – 1.5mg *See also sardines
Chicken (breast, skinless) :: 100g – 1.1mg
Pork (ground, cooked) :: 100g – 1.3mg

Sources of plant based iron ::

Dried apricots :: 100g – 2.7mg *See also prunes, figs and raisins
Lentils :: 100g – 3.3mg *See ALL beans and tofu/ tempeh
Spinach (raw) :: 100g – 2.7mg *See also swiss chard and broccoli
Spinach (cooked) :: 100g – 3.6mg
Unsweetened baking chocolate :: 100g – 17.4mg *See also cacao powder
Oat flakes (dry, whole grain) :: 100g – 4mg *See also quinoa and barley
Oyster mushrooms (raw) :: 100g – 1.3mg
Pumpkin seeds :: 100g – 8.1mg *See also sesame seeds

**Some products like cereals, noodles, breads and bagels, while not usually significant sources of iron, are now enriched with supplemental iron.

A healthy body is absolutely capable of regulating the uptake of iron as it needs it; dietary overdose is extremely rare in most.

Overdosing is possible with supplementation which is why nutrition correction and optimization should always be your “go-to”.

Excess iron intake has been linked to increased oxidative stress.

Evaluating iron needs

Vegetarian consumption of “beans & greens” in the daily diet ⁶ :: not a fan of either? These 2 rich whole food sources of iron don’t find their way into your plate daily? It would be wise to have your levels checked.
Individuals who eat a nutrient poor diet consisting of “pseudo/ non-food foods” might not be meeting their needs.
Pregnancy ups a woman’s iron needs by 9mg :: Are you aware of your daily intakes? Could you come up with a dietary combo representing those 9 extra mg? If not, naturopathic guidance could definitely be useful.
Menstruation :: there is an assessment to be made here. Light? Short? Long? Heavy? Any combination of these 4 factors will impact your needs in different proportions.
High level athletes’ iron losses are always considered a little higher (hemolysis, excessive sweating) *Fitness enthusiasts do NOT worry, the greatest majority of us are NOT considered high level athletes. Chill. 😉
Chronic bleeding induced by various pathologies :: stomach ulcers, intestinal polyps, colon cancer, celiac disease… Endometriosis could also cause bleeding one might not be aware of. Any type of recurrent bleeding makes the needs go up.
Frequent aspirin ingestion; notoriously hard on the stomach mucosa, it could trigger bleeding you might not be aware of.
Gastric bypass surgery :: the digestive process is no longer complete nor optimal. Having your levels and needs assessed frequently by a medical doctor is mandatory. A naturopath can most definitely help you optimise your new physiology.
Infectious and inflammatory conditions (including obesity) also play important roles in determining needs, which might be a tad higher than most ⁷

Optimising absorption

Black pepper is one of those substances that are wiiidely known as “potentiators of absorption“. Some studies correlate Bioperine*/ piperine with better iron absorption ⁸.

*Bioperine is a trade name of a specific brand of black pepper extract.

Algae consumption might also be a wise move if better iron absorption is on your mind :: “the bioavailability of this iron (algal) seemed to be high, and increased apparent iron absorption up to 5-fold of the absorption value of the rice meal alone. This was probably due to the high vitamin C concentration and also to the low or nonexistent phytate content. ⁹”

Although there are PLENTY of whole food sources available to us now, we sadly don’t often consume algae in North America. Chopped sea bacon (dulse) is a great umami/ savoury salad topper, a little handful of rehydrated wakame in a noodle dish, classic nori sheet wrapped around room temp brown rice and avocado; there are countless ways sea veggies can “sneak” their way into our daily diet.

Should supplementation be suggested after a professional assessment, ingestion of the chosen supplement should be done every other day to maximise absorption.

Here’s why ::

As iron rolls in, its absorption triggers the release of the hormone that’s responsible for regulating its intake (hepcidin). In short :: when iron is abundant, hepcidin RISES and sloooows its absorption (It prevents overload).

A study from 2020 (19 women) suggests that skipping a day in between supplement doses gives time for hepcidin to “back down” and stop hindering the absorption process. Read :: it benefits iron’s uptake! This simple trick can make your hard earned dollars go further and your intended “iron level UP efforts” more efficient ^{10, 11, 12}.

Vitamin C is also a classic cofactor of iron metabolism, it aids in plant based iron absorption ¹³.

Important players in the Iron game

B6 – Pyridoxine :: This water soluble vitamin is needed for red blood cell formation (erythropoiesis). It plays a pivotal role in the incorporation of iron in the heme of HEMoglobin (protoporphyrine). Sub-optimal intake of this vitamin is linked to a higher incidence of anemia and many other health problems ^{15, 16}.

B9 – Folate :: also works with iron (and B6 and 12!) in the red blood cell formation process. One without the other(s) is the equivalent of trying to travel without a passport and a suitcase. High alcohol consumption, celiac disease and IBS could all increase your personal requirements of this particular nutrient ^{17, 18, 19}.

B12 – Cobalamine :: This vitamin plays an important role in cell proliferation. As red blood cells have a lifespan of approximately 120 days, their replacement is constant. They do not only require B6 and B9 to form properly but also B12 to ensure proper growth. A B12 deficient red blood cell is an inefficient one that simply cannot make it and dies. While cobalamine might not impact iron absorption directly, it does so indirectly by keeping iron rich hemoglobin INSIDE healthy blood cells thus preventing an endless need for iron recycling and replenishing the body tirelessly tries to accommodate ^A.

Copper :: This mineral is needed for iron “transport & dispatch”. Just like iron, a “Goldilocks” approach is best when optimising copper levels :: not too little, not too much as both ends of the spectrum can have deleterious effects on wellbeing ^{20, 21}. Supplementation without the advice of a health care professional is not suggested. Dietary sources of copper are :: liver, dark chocolate, oysters, leafy greens, spirulina, nuts & seeds and shiitake mushrooms. If you wish to understand how copper participates in iron metabolism, read the article on the topic showcased further up.

Precautions

The most common concerns with steady iron supplementation is gastrointestinal disturbances.

Again :: one MORE good reason to prioritize dietary sources over supplementation, if you can. Gastric discomfort, nausea, vomiting, constipation and diarrhea are the usual culprits.

Alternate day supplementation, as suggested above for better absorption, might reduce the risk of uncomfortable manifestations and actually enhance your adherence to a supplementation protocol.

Exaggerated intakes

Breast cancer and iron :: a diet that is LOW in antioxidant and overabundant in both fats and iron may play a role in increased breast cancer incidence (via lipid peroxidation) ²².

Myocardial infarction and iron :: Overconsumption of HEME iron, the animal based kind, coupled with a diet that is low in minerals responsible for slowing iron absorption can lead to cardiovascular issues ²³.

Type 2 diabetes and iron :: again, overconsumption of HEME iron, the animal based kind, can lead to an increased risk of developing type 2 diabetes ²⁴.

Colorectal cancer and iron :: one more time, altogether :: OVER consumption and/or a poorly elaborated iron supplementation protocol can lead to an increased risk of developing colorectal cancer ²⁵.

Sub-optimal intakes and associated risks

You’ll have to read the piece on anemia that is coming shortly, it’ll explain all the discomforts low iron can trigger.

In the meantime, get acquainted with these classic symptoms of low iron and see where you land.

Intense fatigue // Tired even after resting
Shortness of breath
Sore tongue
Irregular heartbeats
Weakness
Chest pain
Dizziness // Light headedness
Cold extremities (hands and feet)
Brittle nails
Pale skin
Headaches

Factors that should have you pay attention to your iron levels

If you are taking Proton Pump Inhibitors, such as omeprazole, for gastroesophageal distress and/or to prevent stomach ulcers caused by regular intake of aspirin or other NSAIDs/non-steroidal anti-inflammatory drugs; you might be at higher risk of inadequate iron intake ²⁶.

Important and steady ingestion of quercetin supplements are suspected to up levels of hepcidin (which DECREASES iron uptake) while also diminishing the number of available plant iron transporters in the intestine resulting in less iron uptake (DMT1). Quercetin supplementation is, among other things, often suggested for allergy support.

*On the other side of the spectrum, should you be in a situation of iron overload, quercetin might be something you want to discuss with your health care professional, as a method of minimizing further iron absorption ²⁷.

Do you crave non-food/ non-nutritive things like, dirt, ice, rubber or clay? We call this condition Pica, and it could be an indicator of inadequate iron stores ²⁹.

Do you suffer from sudden/ unexplained hair loss? While it is still not clear exactly through what mechanism low iron impacts hair growth and retention; it is widely accepted as one-more-sign that can be correlated to other low iron contributing factors ^{30, 31} .

Restless leg syndrome a bit like hair loss, while poorly explained, presents a very strong correlation to inadequate iron levels ^{32, 33}.

Behavioral and/or learning deficits, especially in childhood and adolescence. Some would describe it as “resembling ADHD”. This one is quite vague and MUST definitely be assessed by a professional; one’s perceived deficits being a solid indicator that a discussion should be had. A million things can influence behavior and cognition, iron just so happens to be one of them ³⁴.

Always remember :: No isolated “sign or symptom” represents inadequate levels in itself; all factors should be put together and assessed with a multifactorial mindset .

Blood tests

*Blood tests are prescribed and interpreted by medical doctors. Iron values can be included in blood tests, all you have to do is ask.

Reference values :: they differ for men and women and are quite numerous when evaluating the full picture; here is a link to medically approved values for those of you that are curious.

As with most things related to health, one blood value is not enough to evaluate needs and/ or actual state of vitality; other aspects must be investigated to round out the results.

A few precisions on inhibiting combos

Avoid these foods 2hrs before and after a therapeutic dose/ intentionally iron rich meal ^{35, 36} ::

Polyphenol/ tannin rich foods such as tea, coffee, wine and dark chocolate which have a “tightening effect” on the mucosa and can make absorption of some nutrients, not just iron, a little more difficult. *Tannin rich foods’ effects are dose dependent; the more you consume, the more they inhibit iron absorption. Minimal intakes can be mitigated by the regular addition of vitamin C to the diet ³⁷.
Phytate containing foods such as raw grains, beans and nuts & seeds. It’s important to keep in mind that phytates are a “dose dependent inhibitor” too and that cooking, fermenting, sprouting and soaking all contribute to lowering the phytate content of these foods making them a negligeable sources of phytate in their actual prepared edible forms. (*Common misunderstanding :: Oxalic acids / Oxalates are NOT related to phytates. They are a different beast :: they do NOT hinder iron absorption)
Calcium rich foods have been thought to hinder iron absorption in the past but now, the correlation isn’t so strong. If you ARE supplementing, it could be beneficial to avoid taking both minerals at the same time, but as whole food items; I wouldn’t sweat it as the inhibitory effect is usually short lived and actually compensated by an increase in iron transporters/ “absorbers” a few hours later.
Egg proteins have an inhibitory effect on iron absorption AND the iron they contain is of poor bioavailability once cooked (Hard boiled eggs :: when that yolk turns a little green/gray?! Iron sulfide :: no longer absorbable.).
Antacids ³⁸
Antibiotics and other medications :: Iron supplements can go both ways :: they may decrease the absorption of certain medication, making them LESS effective. And certain drugs can also boost iron absorption and storage to concerning levels. The “2hrs before, 2hrs after rule” is quite important here (unless specified otherwise by your medical doctor). A few interactions are listed in this article.
Controversial Turmeric :: while some studies show it may stimulate iron uptake through a decrease in hepcidin expression OTHERS give it “chelating” properties which have the power to bind to iron and actually prevent its absorption. Individual assessment is of course needed and wise in this particular case.

ALSO :: If you are on a supplement regimen, avoid consuming fortified foods to limit possible “over ingesting” the mineral.

There you have it, a little cheat sheet on iron!

A few studies have been linked throughout this article; get acquainted with the data if you wish to know more about this topic. This post is merely a quick and simplified intro into the subject.

Research papers are always a great way to approach a discussion with your health care provider, feel free to share them with yours if you think it would be useful in the evaluation of your specific needs and the enhancement of your vitality.

Stay curious and humble,

Be well,

Vicky x

Vicky Bachand ND.A is a naturopath :: a naturopath does NOT replace a medical doctor.

Ideas provided in this article are presented as information only and do not aim to provide in depth details about the chosen topic nor replace the advice of a qualified health care provider.

Information shared here does not constitute a consultation, a diagnosis nor a medical opinion and therefore should not be interpreted as such.

Always consult with your chosen health care provider if you have questions about your personal health.

Iron metabolism, explained

2nd Nov 202126th Oct 2021VB Naturopathe

Should you read or remember only ONE thing from this piece, it should be the following ::

Iron is both ESSENTIAL and TOXIC to the human body.

In a society where most people seem to think “if a little is good, than moore must be better” I truly wish to place emphasis on the fact that this motto cannot be applied to most of our metabolic needs and processes.

Version FRANÇAISE ici.

The human body was created to constantly and tirelessly dissipate the excesses and insufficiencies that our chosen lifestyles generate. Why in the name of Life anyone would aim to overburden such a beautiful machine is beyond me?!

Isolated iron supplementation should be done using a “Goldielocks” approach; it is not recommended to all and the guidance of a health care professional is very much advised.

Notoriously hard to absorb, iron is also pretty hard to get rid of. A poorly informed, “self-supplementation regimen” could place a well-meaning individual in a deleterious state of overconsumption and absorption.

Iron has many uses within the body ::

Oxygen transport
Electron transfers
Cellular respiration –> energy production!
Synthesis and repair of DNA and various proteins
RNA synthesis
It is a cofactor of numerous enzymes :: enzymes which are essential to ALL human biochemical reactions
Necessary to the production of hemoproteins :: hemoglobin, myoglobin, cytochromes…

When in excess and/or in a case of compromised regulation, it can disrupt wellbeing ::

It promotes the formation of ROS, Reactive Oxygen Species. These molecules can cause damage to DNA and/or inactivate certain enzymes. In simple terms, think :: toxic free radicals. Poorly regulated and/or excessive circulating iron levels can cause premature, accelerated cell aging. (Fenton’s reagant)

This important mise-en-garde out of the way, we can now discuss how the human body regulates its iron supplies.

Intakes

Iron is a mineral that is deemed “essential” :: the body cannot produce it therefore, dietary sources must be consumed.

There are 2 forms of iron available in food ::

**An important distinction vegetarians and vegans will want to pay attention to :: absorption pathways of these 2 minerals are different, and the quantities absorbed are not the same either.

Ferrous Iron/ Fe²⁺/ heme iron :: Makes up 10% of dietary iron and represents 1/3 of all absorbed iron. This form comes from animal sources which package the mineral in hemoglobin and myoglobin that is similar to ours. “Heme iron” confirms that the iron is located within a heme protein. We could compare this type of iron to a guy (iron) arriving at the public pool (human bloodstream) wearing a jacket (heme) on top of his bathing suit. Stick with me, I hope this makes things clearer for us later! 😉
Ferric iron/ Fe³⁺/ Non heme iron :: Makes up about 90% of dietary iron and represents 2/3 of all absorbed iron. This inorganic form mainly comes from plant sources. It is not packaged in heme it is more like a swimmer arriving at the public pool buck naked! No coat, no bathing suit! I’m sure you see why SOME alterations will have to happen to this guy before he can gain access to our blood pool.

Absorption of NON heme Fe³⁺ iron :: the one that requires vitamin C

In the intestinal tract, ferric iron from plant sources cannot “simply” be absorbed; an enzyme must first alter its charge, that little number floating at the top right of the Fe (enzyme DCYTB, mainly). This enzyme requires vitamin C to operate. If you’ve ever heard that it’s beneficial to combine plant iron sources with vitamin C rich foods :: this is why!

NO vitamin C means NO charge alteration which in turn means NO absorption

If we go back to our dodgy analogy, this “charge alteration” is a bit like asking naked guy to put on a suit before entering the premises. Entrance is therefore conditional to 2 criteria :: 1 – having the ability to get dressed, the enzyme and 2- having a bathing suit on hand, vitamin C.

*It is worth mentioning that adequate stomach acid (low pH) also plays a role in the alteration charge of iron. People on proton pump inhibiting medication, which reduce gastric acid (up the pH), should keep this is mind when evaluating their needs¹. H. pylori bacteria is also known to throw off our ability to absorb iron through its pH rising effect on stomach secretions².

Fe³⁺ iron now converted into Fe²⁺ -our naked bather in appropriate public pool attire- can travel form the intestines into intestinal cells via transporters/ doors (DMT1).

Iron being highly reactive and actually damaging to the human body in its free form; it can only be allowed to travel from the intestinal cell into circulation once coupled with a “stabilising/ disarming/ mitigating” molecule ::

For its circulation out of the intestinal cell into the bloodstream :: transferrin is in charge, it is a transport or transfer protein.
For its storage inside our cells :: it gets bound to ferritin, an iron reserve protein

Once again, iron’s charge will have to be altered. Iron cannot bind to neither transferrin or ferritin in its newly acquired Fe²⁺ form. Our naked swimmer might be wearing a suit now, but he will not gain access to the water unless he’s wearing the mandatory bathing cap.

Iron assimilation :: a copper dependant step

Hephaestin :: who’s main job is to facilitate the iron’s exit from the intestinal cell where it was absorbed initially
C eruloplasmin :: which is in charge of facilitating iron’s binding to transferrin for its safe blood transport

These 2 components partly explain why genes that are implicated in copper regulation react similarly to those regulating iron in a deficiency situation³.

Recap ::

Iron from plant sources must have its charge altered in order to gain access to intestinal cells. An enzyme, with vitamin C’s help, is in charge of converting Fe³⁺ iron into Fe²⁺iron. We can imagine a naked person wanting to gain access to a public pool, the charge altering can be imagined as a change into proper, non-naked attire.
Iron, now in its “bathing suit form”, enters the cell via a transporter.
To gain access to the bloodstream and ultimately be used or stored iron must, for the second time, have its charge altered. Our swimming enthusiast must now put on his bathing cap before he can dip his toe in the water. Hephaestin and ceruloplasmin, 2 proteins that rely on copper, are in charge of this step.
Iron is now perfectly configured to be used by the body however it pleases.

It is logical to conclude that overconsumption of iron via dietary PLANT sources is highly improbable (NOT talking about supplements here!). This complex mechanism has a protective effect on our constitution :: plant iron being a common occurrence, its complete and full absorption at all times could have harmful effects.

Absorption of heme/ Fe²⁺ iron :: no vitamin C required!

Iron form animal sources comes already with the charge required for intestinal absorption :: he’s just that decent guy who arrives at the pool ALREADY wearing a bathing suit. This type of iron simply uses a transporter to get into our cells (HPC1). Both types of iron have their own specific transporters and that is a good thing because it means there is no competition for the entryway. A public pool has more than one door, and each bather has its fave. There, no fighting!

Once Fe²⁺iron is inside the intestinal cell, an enzyme, heme oxygenase, proceeds to free it from its heme packaging. Still going with our pool/ bathers’ analogy, then “enzyme & heme” combo would best be represented by a jacket (heme) that one would leave in a locker (enzyme). Our iron, guy coat free and in his swimming trunks is ready to go and will then follow the same steps as the other form of iron previously described :: bathing cap/ copper dependence, proteins to keep it safe within the bloodstream…

As we can see, both forms become interchangeable once the initial absorption is over. Bathing suit? Check. Coat left in the locker? Check. From that point on everyone can act the same :: put your bathing cap on and proceed. Charges are altered following the body’s cues, both iron forms able to go from the “stored” form to the “use up” form with the help of enzymes and copper dependant carrier proteins.

Regulation

Intestinal cells will only “activate” their iron receptors if they have received a signal to do so. The number of receptors on the cells’ surface is not static but fluctuating in accordance with hormonal messaging^4,5.

It is hepcidin, liver hormone master of iron regulation, who’s in charge of communicating metabolic needs to all the parts involved in iron absorption and circulation.

When iron is sufficient or overabundant :: hepcidin binds to ferroportin; the one known iron exporter which is located on the cells’ surface. Hepcidin causes internalisation and degradation of said iron exit doors. It sequesters iron INSIDE the cells by burning all the bridges giving it access to our circulatory system and tissues in order to limit its use and accumulation and prevent an adverse outcome.

Not only does it imprison iron inside storage cells, hepcidin also blocks intestinal absorption; hepcidin secretion is increased when iron is sufficient or overabundant.

Inversely, an inadequate iron pool will cause a decrease in hepcidin secretion, allowing unrestricted intestinal uptake and improved liberation of stored iron for usage.

Worth mentioning :: An infectious and/or pro-inflammatory state has a promoting effect on hepcidin. Iron regulation is therefore not ONLY an “iron in/ iron out” mechanism. Acute or chronic inflammation plays an important role on proper iron regulation via its effect on hepcidin. Obesity, auto-immune conditions, pathologies involving chronic blood loss and/or constant irritation of the intestinal mucosa, pregnancy, H. pylori infection… All of these conditions have some type of direct or indirect effect on an individual’s iron stores.

Iron recycling

There is NO known active iron excretion mechanism in humans. Iron that is present in the body is primarily regulated via intestinal absorption modulation; it is increased at times and slowed or stopped during others.

This regulation can be described as “self-sufficient”; it requires very little iron entry or excretion since it is constantly being reused/ recycled.

Of the 3 to 5g of iron present in a healthy body, 99% will never find the exit; explaining why we have such minimal daily dietary requirements.

Within the body, iron is distributed in these ways ::

Production and maturation of red blood cells and their precursors in the bone marrow “hog” 2/3 of all iron stores; the majority of which comes from the recycling of red blood cells that had reached the end of their useful lifespan. Macrophages from the spleen and liver are in charge of red blood cell degradation and recirculation of their useful components.
A fraction of available iron is stored as “ferritin” within liver cells.

Longevity

Contrary to what one might think, the total concentration of iron within the body tends to increase with the years⁶; the average North American diet frequently providing more than is necessary. This accumulation is thought to be partly responsible for premature or accelerated cell aging due to the oxidative stress it generates. A few studies have shown iron deposits within the brain’s dark matter (substantia nigra) of individuals suffering from Parkinson‘s disease⁷.

A lesser concentration of iron such as the one usually found in women who menstruate, could partially explain why feminine longevity is greater than men’s. Periodic, monthly bleeding representing regular iron losses; it could possibly have a preventative effect on excessive iron concentrations. Dr Thomas Perls‘ research work on this topic (and longevity in general) is particularly interesting.

More and more studies seem to define vegetarian sources of iron as “protective” from this accumulation phenomenon; despite an abundance of iron in the veg diet, the absorption rate remains modest. What we assumed just a few years ago to be a “miss” for vegetarians is slowly turning out to be an advantageous, built-in regulation system that brings benefits in the long run for those consuming an adequate, properly planned, plant rich diet^8,9.

Dietary sources BEFORE supplementation

I’ll say it one more time :: isolated iron supplementation is not a thing to be done haphazardly; a blood test is one of the great tools when evaluating your needs. Worried? Curious? A simple blood draw prescription from your MD is an excellent way to begin your investigation.

That being said, the values from a blood analysis are only one piece of the puzzle :: your dietary choices, your general state of vitality and other lifestyle particularities are invaluable tools in the comprehension of your specific needs.

If you wish to know more about the implications of chronic sub-optimal iron intakes, maybe you’ll enjoy reading this piece on anemia.

All bits influencing all parts at all times within our bodies, it is foundational to understand that iron does not work alone. vitamin C and copper were mentioned here but B6, B9 and B12, among others, are also of capital importance on the journey towards proper iron metabolism, abundant energy and deep-rooted wellbeing.

The « VBN Sheet – Iron » sheds light on all basic facts about this important mineral :: daily reference intakes, sources, possible losses and risks linked to overdoing it are all discussed there.

A few studies have been linked through this article, get acquainted with the data if you wish to know more about this topic; this post is merely a quick introduction, a simplified intro into the subject.

Research papers are always a great way to approach a discussion with your health care provider, feel free to share them with yours if you feel it would be useful in the evaluation of your specific needs and the enhancement of your vitality.