Iron is a mineral with a mighty impact on women’s health. It keeps us energized, strengthens our immune systems, regulates our body temperature, has an impact on menstrual cycles and more.
Let’s learn about the relationship between women’s health and iron levels, deficiency, and explore foods that are high in this essential mineral, along with supplements to help you boost your iron levels.
What does iron do for the body?
This essential mineral has many roles in the body. There is a direct link between iron and our blood because it’s an essential component of hemoglobin, a protein found in red blood cells. These cells distribute oxygen from our lungs to the rest of our bodies, giving us energy to fuel our day. Additionally, iron is involved in cellular respiration, a process where cells convert glucose to energy. Iron is truly a key player in maintaining our everyday health, so getting enough of it is essential.
What is iron deficiency?
When our bodies don’t have enough of this mineral, we might develop iron deficiency anemia or iron deficiency. This type of anemia happens when there’s less oxygen delivered to the body’s tissues due to a lack of healthy red blood cells. While anyone can become iron deficient, people who experience menstrual cycles are particularly affected.
When you’re iron deficient, you may experience extreme tiredness or weakness, cold hands and feet, headaches, dizziness, and more. While these signs and symptoms may indicate iron deficiency, taking a blood test can confirm if your body is low on this essential mineral.
Iron levels and women’s health
Women can be particularly prone to iron deficiency due to monthly menstruation. Each month, our bodies undergo a regular loss of blood, which means we undergo a direct loss of iron.
While menstruation is the main reason for low iron levels in women, a change in diet, pregnancy, and even childbirth can contribute to reduced iron levels. Studies estimate that 13% of girls aged 12 to 19 and 9% of women aged 20 to 49 in Canada have low iron stores.
If you are looking to increase your iron levels, foods like red meat, liver or organ meat, spinach, legumes, and dark chocolate are rich in this essential mineral. Making changes to add some iron-rich foods and supplementing with iron are steps you can take to combat these symptoms and boost your iron levels quickly.
Understanding different types of iron supplements
There are two main types of iron supplements: heme iron and nonheme iron. They may differ in sourcing and bioavailability but both are great ways to help with low iron levels. It’s important to pick the option that works best for you and your lifestyle.
Heme iron v.s. non-heme iron
Iron bis-glycinate
Iron bis-glycinate is a nonheme form of chelated iron, meaning it’s bound to an amino acid called glycine. Glycine makes this type of iron a highly absorbable option because it boosts solubility and bioavailability. Iron bis-glycinate features superior absorbability and bioavailability and like heme iron, it’s also gentle on the digestive system. It can come in a variety of vegan and vegetarian friendly options for those with dietary restrictions.
Getting the most out of your iron supplement
Your body must properly absorb enough iron for your supplement to work. Different factors can affect iron absorption including vitamin C and calcium intake.
Vitamin C
Studies have shown that vitamin C increases the absorption of non-heme iron supplements by converting them to their most absorbable ferrous form of iron in the digestive tract. To help boost absorption, you can take your iron with a glass of orange juice or with foods like bell peppers or citrus fruits.
Calcium
Studies show that calcium interferes with the absorption of both nonheme and heme iron because both minerals compete for the same transport pathways in the intestines. To get the most out of each mineral, it’s best to space out your calcium and iron supplements. It also helps to avoid calcium-rich foods like dairy products, dark leafy greens, and some fish and seafood products, when you take your iron supplement.
Let’s iron out your options
Check out CanPrev’s lineup of iron supplements, there’s something for everyone! We’ve got iron formulas that absorb easily and are gentle on your digestive system, plus options for various dietary concerns.
Heme iron
Heme Iron delivers 11mg of bovine heme iron per capsule with 50mg of vitamin C for enhanced absorption.
Iron bis·glycinate 20: capsules & liquid
Iron Bis-Glycinate 20 delivers 20mg of essential iron per dose, plus vitamin C, B6, B12, and folate for added support and improved absorption. This formula has superior bioavailability and is gentle on your stomach and digestive system. It’s vegan, dairy, and gluten free, and available in capsule or liquid form.
Iron bis·glycinate 25
If you’re looking for a slightly higher dose, Iron Bis-Glycinate 25 delivers 25mg of elemental iron per capsule. It’s absorbable and gentle on your digestive system. It’s also vegan, dairy, and gluten free.
Forging on your iron journey
Whether it be our periods, pregnancy, or the foods we eat, as women, our bodies are more vulnerable to iron deficiency and the symptoms that come along with it. Fuel your body with this mighty mineral through diet and supplementation, so you can take on each day feeling strong and energized.
Sources:
Iron sufficiency of Canadians
How to Increase the Absorption of Iron from Foods
Biochemistry, Iron Absorption
12 Healthy Foods That Are High in Iron
Iron Bisglycinate
