| What are the benefits? | | Iron is the most abundant mineral in the blood, necessary for the production of haemoglobin and myoglobin in red blood cells. Haemoglobin is the substance that transports oxygen around the body. Myoglobin is similar to haemoglobin but has a greater tendancy to combine with oxygen. Iron is necessary to help maintain a healthy immune system and for the production of energy. Without enough iron, ATP (the fuel which keeps the body going) cannot be properly synthesized. | | What are the natural food sources? | | Meat and animal products tend to contain the haem form of iron, which is more readily absorbed by the body. Plants usually contain the non-haem form of iron, which is more difficult to absorb, although vegetarians become more efficient at absorbing this type of iron with time. Iron can be found in foods such as fish, liver, meat, poultry, green leafy vegetables, whole grains, eggs and baked beans. | | How much do you need? | | The recommended daily allowance for iron is 14 mg per day. | | Are you likely to be deficient? | | Many women have low iron stores. Symptoms of iron deficiency include anemia, brittle hair, difficulty swallowing, digestive disturbances, dizziness, fatigue, fragile bones, hair loss, inflammation of the tissues of the mouth, spoon shaped nails or nails having ridges running lengthwise, nervousness, obesity, pallor, slowed mental reactions, adverse effects on work capacity, intellectual performance and behaviour. | | Are you taking too much? | | Excess iron in the tissues may lead to the production of free radicals and increase the need for Vitamin E. Excess iron in young children can lead to iron poisoning. | | Are there any interactions? | | Supplemental doses of iron may cause constipation. Iron supplements should not be used if you have certain medical conditions and some prescription medicines may be affected by iron. |
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