Among the most common symptoms derived from iron deficiency, we find insomnia, headache, hair loss, brittle nails, paleness, shortness of breath are some common symptoms. Are you suffering from one or more of these iron deficiency symptoms? Then continue reading this article to learn more about iron supplements and learn how to choose the best one for your health.
Iron and vitamin c supplements: why together?
Vitamin C plays an important role in our body, among the various metabolic reactions in which it participates in the absorption of iron.
This is why these two elements should be taken together: either in the form of a diet by combining products rich in iron (tuna, mackerel, beef) with foods containing vitamin C (oranges, strawberries, broccoli, peppers) or by choosing an iron supplement and dissolvable vitamin C.
Iron supplements in pregnancy
Pregnancy and breastfeeding are critical phases that strain iron stores. For the development of the fetus the need for iron is greater as it is doubled, to avoid the following risks:
- maternal anemia
- inadequate fetal development
- premature birth
If in childbearing age the daily requirement is around 18 mg/day during pregnancy this rises to around 28-30mg per day, which is why it is advisable to intake iron supplements for women, after consulting your doctor and gynecologist.
How to supplement iron: the importance of a well-balanced diet
Iron composes the hemoglobin molecule, which is essential for the transport of oxygen in the blood, for this reason, one of the main symptoms of anemia is asthenia, the feeling of tiredness and shortness of breath.
Vitamin C belongs to the group of so-called dissolvable vitamins, namely those which may not be accumulated in the body but must be taken regularly through the power supply.
Iron is also an element that is not produced by our bodies. The iron present in the body derives from the diet which, if varied and balanced, allows to maintain the balance between the daily losses of this mineral (through sweating, urine, feces, desquamation of intestinal cells, menstruation and breastfeeding in women, etc.) and its introduction with food.
Foods to be taken as natural iron supplements
When we refer to a healthy diet and nutrients, vitamins, and minerals, which must never be lacking in the diet, great importance is given to the nutrients rich in iron.
- liver
- horse meat
- beef
- egg yolk
- fish products such as tuna, sea bass, anchovy, redfish, red snapper, mackerel
- legumes
- dried fruit
- green leafy vegetables such as spinach, broccoli, peppers, endive
- Whole grains
However, important distinctions must be made regarding foods rich in iron: the bioavailability of iron is higher (about 20%) in foods of animal origin, compared to those of plant origin.
In fact, for example, in whole grains and legumes, we find phytates and oxalates, substances that can further hinder the absorption of the mineral.
Similarly, foods that contain good amounts of calcium (milk and dairy products) and tannins (coffee, tea), when taken together with plant foods rich in iron, reduce its absorption since they form insoluble complexes with it that inhibit the assimilation of iron itself. In addition, the presence of phytates (substances that inhibit the absorption of nutrients) in foods of plant origin containing iron, such as legumes and whole grains.
Dietary iron is stored in the liver in the form of ferritin, a storage protein. When a person has a lack of iron, the body automatically uses the reserves thus maintaining normal levels of the mineral in the blood until they are exhausted.
To check if there is an iron deficiency, it is, therefore, necessary to measure both the iron and ferritin content.
Is Iron supplement safe for your Health?Yes, an iron supplement is safe for our health if taken under the guidance of your health specialist. Various health specialists prescribe iron supplements to people having an iron deficiency, suffering from anemia, etc. These people can safely intake iron supplements for anemia according to body requirements.
Thanks to the presence of Frunutta water-soluble iron supplement for kids that helps in building the immune system and promotes teeth health and bone health. For more information, regarding iron supplements’ needs and benefits, you can contact us freely.
