Iron deficiency anemia affects 2 percent of men and 9 to 20 percent of women depending on ethnicity, according to the American Academy of Family Practice. Iron deficiency anemia can occur because of insufficient intake or because iron is not being absorbed and its symptoms include chronic fatigue, weakness and decreased mental acuity. In children, this leads to lowered academic performance and exercise tolerance. In adults, iron deficiency impacts work and family life and in pregnancy it is associated with maternal infection and depression. The good news is this is a reversible condition that responds readily to simple dietary measures.
Step 1
Eat iron rich foods at each meal if you notice symptoms of anemia such as fatigue, pallor or decreased academic performance. Iron rich foods include spinach and other dark, green leafy vegetables, red meats, organ meats such as liver and kidneys, nuts, watermelon, cereals fortified with iron and creme of wheat.
Step 2
Eat a source of vitamin C at the same time as you eat iron rich foods to optimize your absorption of this mineral. An orange, 4 oz. of freshly squeezed orange juice, tomatoes and apples are rich in vitamin C. Another option is watermelon, which also contains iron.
Step 3
Eat milk, yogurt and cheese for snacks at least two hours before and two hours after eating iron rich meals. This prevents the calcium in these dairy products from blocking iron absorption according to the Centers for Disease Control and Prevention.
Step 4
Take an iron supplement if three to four weeks of eating iron rich foods does not improve your symptoms. Iron is sold in several forms but the National Institutes of Health recommends taking 300mg of ferrous sulfate twice a day for three months for adults.
Step 5
Schedule a blood test to determine if your self-treatment with food and an over-the-counter iron supplement has been effective. This is best done after three months of treatment. If at any time during self treatment your symptoms worsen or you start to experience hemorrhaging, dizziness or a racing heart rate seek medical treatment immediately.
Tips and Warnings
- Because only a small amount of iron can be absorbed at one time it's wise to spread both iron rich foods and iron supplements over the course of the day.
- Keep iron supplements and vitamins containing iron out of the reach of children and do not carry them in your purse because iron is toxic to children in excessive doses.
Things You'll Need
- Ferrous sulfate tablets
- Oranges
- Lemon or lime juice
- Watermelon
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