Low Iron Anemia- How To Increase Iron Levels Naturally

Studies show that more than 1.2 billion individuals worldwide struggle with iron deficiency anemia, and iron deficiency in the absence of anemia is even more frequent. There are many different factors that contribute to the absorbability of iron, however, one of the biggest contributors is the lack of iron within our daily diet. This blog post explores the importance of iron to our overall health, iron rich foods, symptoms of low iron, how to increase iron levels quickly, and additional factors to keep in mind when dealing with iron deficiencies.

What does Iron do?

·       Important for making hemoglobin

·       Essential role in maintaining a healthy immune system, metabolism, cardiovascular health, and support healthy aging

·       It is a mineral that helps transport oxygen around the body, making it essential! 

Symptoms of an Iron deficiency:

·       Fatigue

·       Lack of concentration

·       Increased risk of infection

·       Headache

·       Pale skin

·       Weakness/dizziness

Iron rich foods to consume:

 Heme iron sources are found in animal based and are more absorbable than non-heme options.

-       chicken, liver, beef, lamb, pork, salmon

Non-heme iron sources are found in vegetable sources

·       kidney beans, green lentils, nuts and seeds, dried fruit, millet, whole grains.

Additional sources of iron:

·       Molasses, prune juice, potato w/skin.

·       Cast iron cookware, “lucky iron fish”- linked here

Recommended daily intake:

·       Boys 14-18yrs: 11 mg per day

·       Girls 14-18yrs: 15mg per day

·       Males 19+: 8mg per day

·       Females 19+: 18mg per day 

Foods to enhance iron absorption:

-       Consume vitamin C rich foods: eat vitamin c rich foods during meals to help increase the absorption of non heme iron. For example, squeezing lemon juice over leafy greens.

-       Consume vitamin A rich foods: eating vitamin a rich food also helps increase the absorption of iron. Examples include carrots, sweet potatoes, spinach, kale, apricots, oranges, and peaches

Contributing factors to iron deficiency anemia:

-       Address the thyroid: Iron is an essential mineral that supports the thyroid in producing the T3/T4 hormones. If you are someone that deals with hypothyroidism or are looking to improve the health of your thyroid, increasing iron rich foods could be beneficial. The symptoms of iron deficiency anemia are extremely similar to an under active thyroid, so it is even more important to address both when dealing with a diagnosis of anemia.

-       Women between the age of 12-49 are at a much higher risk of developing anemia than compared to men. Factors such as menstruation, pregnancy, and childbirth can contribute to the development of iron loss. Hormonal imbalances may be a root cause to heavy menstruation and could be contributing to your anemia. Chat with a health practitioner to discover the root cause if you are someone that experiences heavy menstruation during each cycle.

-       Calcium is an essential mineral for bone health. Studies show that calcium can inhibit the absorption of iron. In order to increase iron absorption, try to have calcium-rich foods like dairy away from iron-rich foods and/ or iron-rich supplements.

-       Looking to boost your iron levels quickly? An IV iron infusion could be the best choice for you! Consult a Naturopath to see if you are the right candidate for an iron IV.

Iron supplement recommendations: Mega Foods Blood Builder, iron patches, spirulina powder, BOB’s Iron Formula