Iron - What You Need to Know

Introduction

Iron is a trace mineral, meaning you don't have much of it in your body. However, the small amount that you do have plays very important roles. The chief role of iron in the body is to carry oxygen in your blood. Iron is an essential component of hemoglobin, a protein contained in all red blood cells which binds oxygen in the lungs and transports it around the body. Once the oxygen reaches its destination, the hemoglobin delivers the oxygen and binds carbon dioxide and carries it to the lungs to be expelled when you breath out. Lack of iron can lead to anemia, and there are certain groups of people who are particularly at risk and should consider taking a supplement.

Iron deficiency
Lack of iron over a period of time can lead to iron-deficiency anemia. The body is unable to make enough red blood cells which leads to a shortness of breath, paleness and weakness. Oxygen is not distributed in adequate amounts to all the cells in the body, leading to fatigue and a lack of energy.

People at risk for iron deficiency include infants and adolescents who are growing fast and need more iron, as well as pre-menopausal women. Women who are pregnant or lactating also need extra iron and the elderly should be careful to ensure they get enough, especially if they have poor eating habits. Anyone who engages in high intensity exercise may benefit from extra iron.

How much do I need?
The Recommended Daily Allowances (RDA) for iron provide the minimum amount necessary for health.

The RDA's are as follows:

	Amount (mg)
Infants
0 - 0.5 year	6
0.5 - 1 year	10
Children
1 - 10 years	10
Boys 11 - 18 years	12
Girls 11+ years	15
Adults
Men	10
Women up to 50	15
Women over 50	10
Pregnant women	30
Lactating women	15

Many experts suggest that to ensure the maximum benefit you get more than the RDA. Pregnant and lactating women are often prescribed 30 – 60 mg of iron per day. Those on low calorie diets may consider getting an extra 10-15 mg of iron a day. Most adult men probably do not need to take extra iron. If you are considering supplemental iron for an infant or small child you must consult your pediatrician who may suggest 10-12 mg. Except under the circumstances described, there is no reason for anyone to get take more than 15 mg of supplemental iron per day. Do not take more than 30 mg per day of iron supplementation.

If you believe you are anemic you should consult your doctor who will take a complete blood cell count and perform a hematocrit determination. If your physician suspects you to be low in iron he/she may check your serum iron level, your serum transferrin level (which may be elevated in iron deficiency) and/or your serum ferritin level (low if you are iron deficient)

Where can I get iron from?
The average American diet offers about 6 mg of iron for every 1,000 calories. This means that people who are at risk of iron deficiency should choose iron rich foods to ensure they get enough, otherwise they have to consider a supplement. The best dietary sources of iron are meats (especially organ meats), poultry and fish. In addition you can get iron from whole grain foods, beans and fortified breakfast cereals.

There are many iron supplements available, the most common being ferrous sulfate, ferrous fumarate and ferrous gluconate. These supplements are best taken between meals with water or juice to ensure they are absorbed.

WARNINGS
Iron supplements can be toxic to young children, so store them safely. Some people may experience abdominal pain, diarrhea or constipation when taking iron supplements. If you experience these symptoms you should cut back on the amount of supplemental iron you are taking. You should not take iron supplements if you suffer from hemochromatosis. Sufferers of this condition build up too much iron which can sometimes lead to serious consequences.

Summary

• Iron is essential for hemoglobin in your red blood cells
  
• Hemoglobin binds oxygen allowing it to be transported by the blood around the body
  
• Lack of iron leads to anemia
  

Those who may need extra iron include:

• pregnant women
  
• infants
  
• growing children
  
• vegetarians
  
• the elderly
  
• people who exercise intensely