Tired of Being Tired? Iron Might Help Some Women
Good plant-based sources of iron include beans, leafy greens, lentils, dried fruit, & blackstrap molasses
Less iron = less energy
Iron is an essential mineral for human health. It's an integral part of hemoglobin, the oxygen-carrying portion of red blood cells, and the oxygen-storing molecule, myoglobin, found in muscles. Iron also helps the body make ATP (adenosine triphosphate), the energy source for most metabolic functions.
Low iron levels can result in anemia, a condition characterized by a decrease in the number of red blood cells and low hemoglobin and hematocrit levels. With fewer red blood cells circulating and less hemoglobin available, less oxygen is available for the brain and other organs and tissues.
People with iron-deficiency anemia may complain of
Sleepy mystery solved
Fatigue is one of the first symptoms that shows up in people with iron-deficiency anemia, but people who have low iron levels without overt anemia may also become excessively tired.
The study assessed the effects of iron supplementation in nonanemic 18-to-53-year-old women with borderline-low iron stores who complained of fatigue. The women were assigned to take 80 mg of elemental iron or placebo for 12 weeks.
"Iron deficiency may be an under-recognized cause of fatigue in women of child-bearing age," commented the researchers, pointing out that identifying iron deficiency as a potential cause of fatigue may "reduce the unnecessary use of health care resources, including inappropriate pharmacologic treatments."
Making iron work for you
Low iron levels can stem from two main sources--blood loss and not getting enough in the diet. The most common cause of iron-deficiency anemia in premenopausal women is excessive menstrual blood loss. Iron deficiency can also be a sign of other more serious conditions. A doctor can help pinpoint the source of the problem--and while eating an iron-rich diet (see tips that follow) is good for most people, it's important not to supplement iron unless you know you are deficient as a small number of people may not be able to effectively eliminate iron, resulting in a toxic build up of the mineral.
Kimberly Beauchamp, ND, received her doctoral degree from Bastyr University, the nation's premier academic institution for science-based natural medicine. She co-founded South County Naturopaths in Wakefield, RI, where she practiced whole family care with an emphasis on nutritional counseling, herbal medicine, detoxification, and food allergy identification and treatment. Her blog, Eat Happy, helps take the drama out of healthy eating with real food recipes and nutrition news that you can use. Dr. Beauchamp is a regular contributor to Healthnotes Newswire.