Iron Deficiency & Anemia: Why You’re Always Tired

Did you know that the World Health Organization identifies iron deficiency anemia as the world’s most prevalent nutritional disorder, affecting an estimated 25% of the population? ¹

You might be suffering from anemia without even knowing it. Do you wake up feeling fatigued or physically weak, or experience headaches, dizziness, or irritability?

While some of these symptoms may result from overwork or overstimulation in our modern world, if they become chronic, you may be iron-deficient or anemic.

Additional symptoms include:

• Reduced stamina
• Low blood pressure
• Pale lips and eyelids
• Loss of libido
• Cold extremities
• Depressed immune system

Symptoms occur when there is insufficient iron to produce hemoglobin, which is needed to carry oxygen to major organs like the heart, lungs, and kidneys. When iron deficiency reaches a certain point, it becomes anemia.

Anemia is most prevalent in women (young and old), during pregnancy, and in children under 5 years old. Symptoms can be even more pronounced in children and may hinder proper growth and development.⁴

Common Risk Factors for Iron Deficiency Anemia

There are three common causes of anemia: blood loss (e.g., heavy menstrual periods), increased red blood cell destruction, and, most commonly, iron deficiency.²

Other risk factors include:

• Major surgery or physical trauma
• Gastrointestinal diseases such as celiac disease, ulcerative colitis, or Crohn’s disease
• Gastric bypass operations
• Vegetarian or vegan diets³

Best Ways to Determine Iron Deficiency

Iron deficiency and anemia can be assessed through blood tests and physical exams.

A Complete Blood Count (CBC) can help your healthcare provider determine if your red blood cell count is low. This common blood test measures hematocrit, serum ferritin, and blood iron.⁵

During a physical exam, your healthcare provider may look for signs such as pale skin, a rapid heartbeat, or unusual breathing patterns.⁵

Common Food Sources of Iron

Stay ahead of anemia by supplementing with iron and/or by increasing dietary sources. Food iron comes in two forms: heme and non-heme. Heme iron, found in animal products, is more readily absorbed by the body. Non-heme iron, found in foods like eggs, plants, and whole grains, is less easily absorbed. Both types can benefit from pairing with vitamin C-rich foods to enhance iron uptake.⁶

Animal (or heme-) sources of iron include:

• Red meat
• Poultry
• Fish
• Eggs

Vegetarian and vegan (non-heme-) sources include:

• Beans
• Lentils
• Tofu
• Whole grains like oatmeal, quinoa, whole-grain bread
• Certain vegetables like spinach and beets
• Blackstrap molasses

Vitamin C-Rich Foods that Increase Iron Absorption:

• Bell peppers
• Broccoli
• Brussels sprouts
• Oranges

Consuming 600 – 1200 mg of vitamin C alongside iron-rich foods can significantly enhance iron absorption.⁸

Methylated B Vitamins for Increased Iron Absorption

B vitamins support iron metabolism and the formation of red blood cells. Methylated forms of B vitamins are more easily absorbed and used by the body. By including plenty of B-vitamin-rich foods in your diet, you can help ensure efficient absorption and use of the iron you consume.

Fortunately, B vitamins occur naturally in many of the foods listed above. If you’re looking for additional support, consider rounding out your diet with foods like salmon, nutritional yeast, yogurt, cheese, and B-vitamin-fortified options such as breakfast cereals and plant-based milks.

Iron Supplementation

The quickest route to reversing iron deficiency anemia is supplementation. One effective option is Ferrochel^® (ferrous bisglycinate), a patented chelated iron that’s twice as bioavailable as conventional iron supplements and associated with fewer side effects. Smaller doses may therefore suffice to reverse iron deficiency anemia.⁷

Common side effects of iron supplementation include constipation, cramps, and gastric upset. Some iron supplements may also interact negatively with other supplements and medications, so it’s essential to work with your healthcare provider to find a safe and effective iron supplement.

Daily Requirements for Iron

According to Health Canada, adults require 8–18 mg of elemental iron per day. Children need less, while pregnant individuals may need up to 27 mg daily. Vegetarians require about 1.8 times more iron because plant-based iron is less bioavailable.⁸

The Government of British Columbia advises that when iron deficiency or anemia is diagnosed, treatment should be initiated promptly to normalize hemoglobin and ferritin levels, aiming to restore ferritin levels to above 100 µg/L. This applies even if anemia is not yet present.

Oral iron is usually preferred over intravenous (IV) therapy, and to reduce side effects, it’s best to start with a low dose, increase gradually, or divide doses.⁹

To correct iron deficiency or anemia, a therapeutic dose of 100–200 mg¹⁰ of elemental iron per day is often needed. Treatment should be conducted under your health care provider’s supervision.

In moderate to severe anemia, a CBC after 4 weeks of treatment should show a 10–20 g/L rise in hemoglobin. Treatment typically lasts 2–4 months and may take up to 6 months. Follow-up every 3–6 months helps ensure hemoglobin levels stay within the normal range.⁹

Health First Iron Supreme with patented Ferrochel^® offers a non-constipating, easy-to-absorb form of chelated iron that helps support red blood cell formation and function. Because Ferrochel^® isn’t affected by dietary factors that can interfere with iron absorption, it provides an efficient way to address anemia. Iron Supreme is also formulated with vitamin C, folic acid, vitamin B12, and other key vitamins, minerals, and vegetable extracts to aid in anemia prevention and treatment.

This formula also contains a complex of methylated B vitamins, vitamin C, and other key minerals, along with vegetable extracts, designed to further support absorption.

For sustainable improvement, always accompany supplements with lifestyle and dietary changes.

References:
1. “The Lancet: New Study Reveals Global Anemia Cases Remain Persistently High among Women and Children. Anemia Rates Decline for Men. | the Institute for Health Metrics and Evaluation.” Www.healthdata.org, 31 July 2023, www.healthdata.org/news-events/newsroom/news-releases/lancet-new-study-reveals-global-anemia-cases-remain-persistently.
2. ” Nih.gov, National Library of Medicine, 2016, www.nlm.nih.gov/medlineplus/anemia.html. Accessed 12 Oct. 2024.
3. American Society of Hematology. “Iron-Deficiency Anemia.” American Society of Hematology, 2020, hematology.org/education/patients/anemia/iron-deficiency.
4. Cedars Sinai. “Articles.” Cedars-Sinai, cedars-sinai.org/health-library/diseases-and-conditions—pediatrics/i/iron-deficiency-anemia-in-children.html.”
5. National Heart, Lung, and Blood Institute. “Anemia – Iron-Deficiency Anemia.” nhlbi.nih.gov, 24 Mar. 2022, www.nhlbi.nih.gov/health/anemia/iron-deficiency-anemia.
6. HealthLink BC. “Iron in Foods | HealthLink BC.” healthlinkbc.ca, 25 Mar. 2022, www.healthlinkbc.ca/healthy-eating-physical-activity/food-and-nutrition/nutrients/iron-foods.
7. Fischer, Jordie A J, et al. “The Effects of Oral Ferrous Bisglycinate Supplementation on Hemoglobin and Ferritin Concentrations in Adults and Children: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Nutrition Reviews, 2 Feb. 2023, https://doi.org/10.1093/nutrit/nuac106.
8. Health Canada. “Dietary Reference Intakes for Elements.” canada.ca, 18 Dec. 2023, www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-elements.html
9. “Iron Deficiency – Diagnosis and Management – Province of British Columbia.” bc.ca, 2019, www2.gov.bc.ca/gov/content/health/practitioner-professional-resources/bc-guidelines/iron-deficiency
10. Guidelines & Protocols Advisory Committee Appendix A: Oral Iron Formulations and Adult Doses. https://www2.gov.bc.ca/assets/gov/health/practitioner-pro/bc-guidelines/iron-deficiency-appendix-a.pdf

---