Lesson 5b: Iron

What is iron?

Iron is an essential mineral, vital to blood cell production, and supplementation with this nutrient is critical for people who pursue animal-free diets.

Is iron water-soluble or fat-soluble?

Iron is water-soluble, but it is not as water-soluble as some other vitamins and minerals. For instance, it will not dissolve in a glass of water, but acids such as gastric acid, readily dissolve this mineral.

Where can iron be found naturally? 

Iron is present in most meats, however if you're vegan you can find it in vegetables and legumes too. In addition, most types of store-bought breakfast cereals and breads are fortified with iron.

5 foods/drinks containing iron

1. Tofu 47% DV per half a cup 

2. White beans 44% DV per cup or 128g

3. Dark chocolate 39% DV per 85g

4. Beef liver 28% DV per 85g

5. Lentils 34% DV per 1 cup or 128g

What is the recommended daily intake for iron?

According to the National Institutes of Health (NIH), the recommended daily amount (RDA) of iron is 8mcg in adult men and 18mcg in adult women. Females need to consume higher amounts of iron to offset the blood loss associated with menstruation. After menopause, however, the RDA of iron for women falls to 8mcg.

What to consume to get a full daily dose of iron?

Tofu - approximately 230g

White beans - approximately 150g

Dark chocolate - approximately 220g

Beef liver - approximately 300g

Lentils - approximately 200g

Can you absorb enough of iron from food?

Even for people who eat animal products, it can be hard to get your daily RDA. In most foods this nutrient is only present in small quantities.

Why is iron necessary for your body?

The main function of iron in the body is the production of hemoglobin, which carries oxygen within your bloodstream. Without proper hemoglobin production, your tissues become starved for oxygen, which results in lethargy and even cell death.

Functions of iron

Cognitive functions: Anaemia results in cognitive damage. Proper iron ingestion protects against depression and neurodegenerative conditions.

Cardiovascular functions: Iron helps your heart operate more efficiently.

Reproductive functions: Iron assists in preventing menstrual anaemia.

Energy functions: Overall, iron serves as an agent for effective energy distribution throughout the body.

Symptoms of iron deficiency

Fatigue

One of the primary symptoms of anaemia, which is caused by iron deficiency, is fatigue. This symptom can result in unreasonable tiredness during the day and difficulty sleeping at night.

Muscle Weakness

Anaemia also results in muscle weakness, which can make it hard to walk, run, or engage in strenuous physical activities.

Cold Extremities

Reduced blood flow to your extremities makes them feel cold, and anaemia results in low blood pressure and slower blood flow.

How long do you need to take iron to start experiencing its benefits if you’re deficient?

It can take a long time to recover from iron deficiency. The longer you are deficient in iron, the more your body’s iron processing functions are compromised. In some cases, it can take over a year of daily iron supplementation to fully recover from iron deficiency, but this condition usually improves immediately after the start of supplementation.

How long does it take for your body to digest/absorb iron?

Heme iron, which is naturally present in liver and other meat products, absorbs at a much higher rate than other types of iron. Iron does not absorb rapidly; in most cases, less than 3% of this type of iron is absorbed over a 24-hour period. However, the unique composition of Feel accounts for this reduced absorption rate.

How long does iron stay in your body after you take it?

Iron is stored in your organ tissues, which means that it remains in your body for a significant period of time. Iron may remain in your body for a full year before it is used and excreted.

Is iron an antioxidant?

Iron does not appear to have any direct antioxidant action, but some research suggests that proper levels of iron in the body may improve the action of other antioxidants. Therefore, iron supplementation can reduce oxidative stress even though it does not directly combat free radicals.

Can you overdose on iron? What are the effects?

Yes, it is possible to overdose on iron, and doing so could be fatal. Early signs of iron poisoning include nausea and gastrointestinal stress, and if heightened levels of iron persist in the body, liver and brain failure can occur. By taking a multivitamin with carefully calibrated levels of iron, overdose on this mineral can be avoided.

Does iron dissolve, flush out, or build up in the body?

Iron builds up in the body over time, but it gradually flushes out. Ideally, your levels of iron intake should correspond to the time it takes for your body to flush this nutrient.

Can you take iron during a diet?

Iron consumption does not interfere with any diets. However, people who do not consume animal products may have trouble consuming adequate levels of iron.

Are there synthetic forms of iron?

Iron is not synthetic. Formulating synthetic iron would require advanced technical processes, and it is not economically feasible.

Why might synthetic forms of iron be better?

Theoretically, the production of synthetic iron may one day be necessary if human beings deplete the Earth’s stores of iron. There are no apparent benefits of synthetic iron.

Absorption rate of synthetic iron

If it were possible to synthesise heme iron, absorption rates of this type of iron would be far higher than iron. Otherwise, synthetic iron would have the same absorption rate as natural iron.

Why might natural forms of iron be better?

Currently, natural iron is the only form of this substance available on the market.

How to take iron

Orally supplementing with iron is the best way to take this essential mineral. Even for people with lots of time on their hands, getting the exact amount of iron you need every day in food is tricky, and doing so can be practically impossible for busy people pursuing animal-free diets.

Iron trends in medicine

Currently, ongoing research is being conducted to determine whether taking iron supplements daily or every other day is better in cases of severe iron deficiency. This research is meant to either confirm or deny the results of a landmark 2017 study.

Why everyone should be taking WeAreFeel supplements

Iron is one of the hardest essential nutrients to keep up with in your daily diet. While you may not notice the symptoms of iron deficiency for years, this condition gradually saps away at your quality of life and reduces your ability to enjoy your favourite activities. In Feel, we provide the exact amount of iron you need to promote healthy hemoglobin production and keep your energy levels up; enjoy whichever type of diet you prefer without fear of iron deficiency by supplementing with Feel!