Guest Editor’s Letter: Iva Pravda - Are Your Iron Levels Low?

If you are a woman who tends to get heavy periods, you are more than likely lower in iron than others. Most of us won`t even notice that we are deficient in iron until we go through the lack of energy or strength, getting very dizzy, and need to go and see a physician who can figure out what is wrong with us. Sadly, iron deficiency anemia can be tricky to recognize unless we have gotten a serum ferritin blood test. The range is between 5 - 270, and if we are too close to either end, we will need to discuss it with our health care provider.

Iron is a powerful nutrient for the body. Iron is essential to the formation of hemoglobin. Hemoglobin is a crucial component to keeping oxygen in our bodies because it increases the blood’s ability to carry oxygen to all of our cells, ensuring their best health. Iron also contributes to our energy production, so we are tired if our iron levels are low.

We can get iron from many sources, but I prefer animal-sourced iron such as egg yolks, red meats, and liver. I do understand that these sources are not for everyone. Luckily, there are many plant-based sources of iron for people following vegan or vegetarian diets. Some of my favourite plant sources are moringa, chlorella, lentils, beets, chia, dried curry leaves, and thyme.

The absorption of iron is a bit fussy as it can be affected by gluten, dairy, and overall intestinal health. If this is the case, supplementation is a great addition to help you increase your iron levels. There are many forms of iron on the market. My least favourite irons on the market are ferrous fumarate and gluconate. These two types offer higher amounts of iron on the label, but they have minimum absorption, which often causes cramping and constipation. If it’s causing constipation and blackening of our stool, can we be sure that we are absorbing it? I like to recommend heme iron (from animal sources) because it has the highest absorption and is utilized efficiently by the body while not causing constipation. Taking a supplement with a lower number on the label but higher absorption can lessen stress on the body.

To get the most out of your iron supplements, avoid taking them simultaneously with calcium and zinc. Iron also needs co-factors (other helpful nutrients) that aid our bodies in using it. That is why we need to make sure we are taking these nutrients alongside our iron supplements. These helpful co-factors are vitamin C, B12, and folate — if you have been taking iron and not feeling any different, check to see if your supplement contains these little helpers.

Before you start taking any iron supplement, check with your health care provider first!

IVA PRAVDA is a Registered Holistic Nutritionist based in Kitchener, Ontario. She specializes in personalized online nutritional analysis to address various health conditions, helping individuals make small, realistic alterations to their daily routines through supplements, spices, mushrooms, essential oils and homeopathy. IG: @NUTRITIONWITHIVA