Struggling to stay awake? Your iron supplement could be to blame

Supplements are funny things. We obsess over which ones we need and in what quantity and then we completely forget to take them. A day missed here or there, a holiday where you neglected to pack them and suddenly, your routine is all over the place.

Iron , interestingly, is one supplement that might actually benefit from being forgotten. More specifically, it may be more effective when taken every other day.

What are the benefits of iron?

“Iron is essential for energy, oxygen transport and overall metabolic function,” Jessica Shand, naturopathic nutritionist and author of The Hormone Balance Handbook, previously told us. “It’s a key component of haemoglobin, the protein in red blood cells that carries oxygen throughout the body and also supports thyroid function, cognitive performance, immune health and healthy hair growth.” Because of this, a deficiency in iron can cause feelings of fatigue, brain fog, shortness of breath, heart palpitations and more.

While iron can be found in food, like red meat, offal, poultry and eggs, iron supplements can help plump up stores in those with anaemia or low-iron levels. Experts suggest that those with iron deficiency are most likely to reap the benefits of an iron supplement (reduced fatigue), while those without a notable deficiency may find the results negligible.

The skip-a-day iron method

So, the important bit: why might skipping a day be beneficial when taking an iron supplement?

“When we take a large dose of iron, we release a hormone called hepcidin, which tells the body to temporarily block iron absorption,” explains Rhian Stephenson, nutritionist and founder of Artah. “For many iron‑deficient women, taking iron on alternate days allows hepcidin to fall back to baseline before the next capsule, so each dose is better absorbed and often easier on the gut.”

Stephenson cautions that this tends to be true for iron dosages above 40mg in a single serving. Most iron supplements tend to hover between 15mg and 30mg, but it’s always best to check the nutritional information on the back of the product. “In more severe anaemia or when there is ongoing blood loss or poor response, it’s best to speak to your doctor,” she concludes.

Why does the body try to block iron absorption?

Iron is an essential mineral and needed for the body to function. However, too much iron can be harmful. Because our bodies don’t have a natural process to excrete excess iron, blockers can appear, which hinder the body’s ability to absorb too much of it.

“Blockers are a part of a protective system which is designed to reduce iron overload and restrict iron during infection,” Stephenson explains, noting that certain foods can also hinder the absorption of iron, like tea, coffee, cocoa, grains and legumes.

How soon after iron supplementation should you feel the difference?

Understandably, the length of time will depend on the severity of the deficiency, something W-Wellness nutritional therapist, Maz Packham explains, “It will also depend on how well iron is being absorbed (either through diet and supplementation) and whether there are any ongoing iron loss issues.” Some people, she says, can report benefits in as little as one to two weeks, noting increased energy and reduced fatigue. For others, it can take months.

How to know if your iron levels are improving

The most straightforward way is to take a blood test before and during iron supplementation. This can help to check if your initial levels are low and then how supplements or dietary tweaks are impacting your levels. According to Packham, signs that your iron levels are rising (in those with a deficiency) are:

 

• Improved energy levels throughout the day
• Less fatigue
• Activities that left you out of breath feel easier
• Better concentration
• Less brain fog
• Colour returning to pale skin, gums and eyelids
• Stronger hair and nails

Disclaimer: Please consult your doctor before making any changes to your medication or supplement dosage, especially when dealing with health concerns.

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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9 signs of iron deficiency in women: From hair fall to chalk cravings, expert explains unique symptoms

Low iron levels in women can lead to a range of symptoms, from hair loss and hair thinning to frequent dizziness, headaches, and constant fatigue. Iron deficiency is common in women due to factors such as menstruation, pregnancy, breastfeeding, and dietary gaps. Maintaining adequate iron levels is essential because iron is needed to produce haemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. Sufficient iron supports proper muscle function, helps prevent weakness and breathlessness, and plays a key role in brain health and mental well-being.

Dr Tripti Raheja, Director - Obstetrics & Gynaecology at the CK Birla Hospital, tells Health Shots: “When iron levels are low, oxygen delivery to tissues reduces, leading to fatigue and reduced physical capacity. Prolonged iron deficiency can eventually progress to iron-deficiency anaemia, affecting daily functioning and long-term well-being.”

Common symptoms of low iron level in women

As per the gynaecologist, these are some of the key symptoms of low iron levels in women:

• Persistent fatigue and weakness, even after adequate rest
• Pale or dull skin and worsening dark circles
• Shortness of breath and palpitations, especially during mild exertion
• Headaches, dizziness, poor concentration, and memory lapses
• Excessive hair fall, thinning hair, and brittle or spoon-shaped nails
• Cold hands and feet due to reduced oxygen circulation
• Frequent infections linked to weakened immunity
• Unusual cravings for things like ice, chalk, or clay
• Restless leg syndrome, particularly noticeable at night

Since a lot of these symptoms often overlap with daily fatigue, many women delay diagnosis until iron deficiency becomes more severe.

Who is at a higher risk of iron deficiency?

While deficiency of iron can affect anyone, certain groups of women are more vulnerable. These include:

• Women who have heavy or longer menstrual periods.
• Pregnant women or those in their postpartum period, due to the increased iron demand and blood loss during delivery.
• Adolescent girls, owing to rapid growth and onset of menstruation
• Women with low dietary iron intake, including vegetarians, vegans, or those on restrictive diets
• Women with gastrointestinal disorders such as celiac disease, inflammatory bowel disease, or chronic gastritis that impair absorption
• Women with closely spaced pregnancies, not allowing adequate time to rebuild iron stores
• Chronic blood loss, caused by fibroids, hemorrhoids, or gastrointestinal bleeding

Ways to manage low iron level in women

• Increase the intake of iron-rich foods like methi, lentils, and chickpeas, says The American Journal of Clinical Nutrition. However, always consult the doctor before beginning any diet.
• As per the Nutrients journal, you can combine iron with vitamin C to enhance iron absorption.
• Clinical guidelines published in The Lancet Haematology recommend iron supplements for moderate to severe deficiency when diet alone is insufficient. However, consult a doctor before beginning any supplements.

When to seek medical evaluation?

As per the gynaecologist, women should consider medical evaluation if they experience: 

• Persistent fatigue
• Breathlessness during minimal physical activity
• Frequent headaches, dizziness, or poor concentration
• Excessive or unexplained hair fall
• Pale appearance or dark circles
• Heavy, prolonged, or irregular menstrual cycles
• Palpitations or rapid heartbeat

A simple blood test, including haemoglobin, serum ferritin, and iron studies, can help confirm iron deficiency in women, says the gynaecologist. Importantly, treatment should not focus only on supplements; identifying and managing the underlying cause, such as heavy menstrual bleeding or absorption issues, is equally essential. Early diagnosis can prevent progression of low iron level to anaemia and its complications. Symptoms like fatigue should not be ignored; sometimes it is the body’s way of signaling low iron levels.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

 

 

10 Natural Remedies for Iron Deficiency

I was shocked to find out that some 2 billion people in the world suffer from iron deficiency, yet it also rang true since I know so many people for which this is a problem. But how are we supposed to keep such a prevalent problem at bay? Well, it seems that, by using these 10 natural remedies you can actually make sure your body is getting enough iron. By knowing where you can find iron, and improve how your body absorbs it you will be doing your blood a terrific service.

Note: Iron balance is a tricky thing. Although being anemic is dangerous, people with too much blood-iron are also at risk too. Consult your doctor if you believe your iron level is not quite right (for 12 signs that you may have this problem see here), or if you drastically alter the amount of iron in your diet. 

 

Here are 10 natural remedies you can start using to improve your blood's level of iron: 

 

1. Add lean meats to your diet

Though you may expect to hear that vegetables offer more iron goodness than meat like red meat, poultry and fish, the story is much more complicated. Meaty iron is a type known as 'heme iron', which can be absorbed quite well by humans so that we get enough iron in our diet. So, if you are a little low in your iron levels, add some meats to your daily menu, because leafy greens do not contain heme iron; the iron they contain is not very well absorbed by humans and mostly goes to waste. 

 

2. Steam vegetables more frequently

 

Steaming is much better than boiling or roasting vegetables when it comes to increasing their iron's bio-availability. Make this a new healthy habit. Steamed vegetables beside a nice plate of fish or meat will be a great way to maximize your iron intake.

3. Get plenty of Vitamin C 

Whether you take supplements or eat vitamin C rich foods like red (or yellow) bell-peppers, you need a good amount of vitamin C in your diet to allow your intestines to better absorb iron from your meal. So, for example, when making your main meal of the day, steam some chopped red peppers to go with your veggies. The ascorbic properties of the peppers will make sure your intestines are ready for the irony goodness.

 

Amla, Indian gooseberry,is the richest source of Vit. C, 1 amla gives you enough of this vitamin. Luckily there is not much vitamin loss even if you cook it to make pickles. All citrus fruits are good source of this vitamin.  Amla, Indian gooseberry

 

Vitamin C is important to absorb the iron from the other foods that we eat in that particular meal, like any dish with spinach or other leafy greens.

4. Make sure that you get enough B Vitamins

 

There are plenty of reasons to enjoy more vitamin B in your diet, and in regards to blood iron here are a couple more. B-9 and B-12 can prevent and even reverse iron deficiency. The former you can find in food such as oranges, avocados, legumes and dark leafy greens. The latter is available from already iron rich red meat, poultry and fish. 

 

5. Beware of inhibitors

Here are some inhibitors you need to watch out for, because instead of facilitating your body’s absorption of iron, these actually prevent your digestive system from doing so, for one reason or another. Other minerals compete with iron for absorption, such as copper, zinc, magnesium and calcium. Also, phytic acid can bind itself to iron, leading it to carry the iron from the system without being digested. Phytic acid is often found in vegetables, legumes and grains. 

 

Foods that are high in fiber also have the same unfortunate effect of causing iron to pass through the digestive system intact and wasted. Finally you should be aware that tannic acid also operates as an iron-inhibitor and this is frequently used in alcoholic drinks such as beer and wine, and soft drinks like juices and fizzy sodas. 

 

6. Keep away from antacids

For the above reason you should also steer clear of antacids if you wish to remedy a lack of blood iron. Antacid tablets contain a large amount of magnesium and calcium, which as we have seen, act as inhibitors of iron. 

 

7. Stay clear of cigarette smoke

Cigarettes are not recommended by anyone anymore, so you'll not be very surprised to hear that cutting down on active and passive smoking can provide a boost to your blood's iron levels. Smoking depletes your nutrient levels and also effects your iron ratio too. So, there's another good reason to stop smoking, and an extra special reason for you to go out of your way to avoid smokers.

8. Improve your digestive tract's health

Iron is not easy for your digestive tract to absorb, and usually you can only expect an absorption rate of 20%, meaning 80% of your iron intake will go to waste. So to make sure you receive as much of this 20% as you can, you will need to do your best to maintain a healthy digestive system. Some things you can do include: 

Take probiotics; 

Eat your meals regularly; 

Do plenty of exercise; 

Stay away from exceedingly greasy foods; 

Drink lots of filtered, pure water; 

Get plenty of fiber in your diet (soluble and insoluble). 

 

9. Give blackstrap molasses a try

This natural sweetener is well worth a try if you are not already aware of its benefits. Molasses contains plenty of iron, and is high in folic acid and vitamin B. These are some of the best things for helping out with anemia and red blood cell production. 

 

10. Make use of cast-iron cookware
    

This is a great tip if you didn't previously realize what a difference the type of cookware you use can make to the nutrient content of a meal. The benefit of using cast-iron is very simple. The longer you cook something in such a pan, the more iron will be absorbed by the food from the pan. This can be especially useful when thinking about foods that are somewhat acidic in nature, such as dairy products, cheese, olive oil and tomatoes. 

 

When you cook in cast iron cookware, you do absorb iron, but certain vegetables, when you cook in cast iron kadai, you have to transfer the cooked vegetable to a serving bowl, or else it can change colour if you leave it in the kadai till your meal time.

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs