Weight Loss & Iron Deficiencies

If you are on a weight loss diet, you may be at risk for an iron deficiency, depending on the type of diet and the foods you are eating. Some weight loss plans, however, may improve your iron levels. Eating a well-balanced, healthy diet that is low in calories but rich in nutrients will help you reach your weight loss goals without sacrificing your good health.

Expert Insight

A study published in September 2010 in the "Journal of Obesity" found that obese children who followed a six-month weight loss program improved their iron status and absorption. Researchers A. Amato and associates studied 15 obese children over a six-month period and found that their level of hepcidin, the main regulator of iron in your body, reduced as their body mass index went down; indicating that weight loss may improve iron levels and absorption.

Weight Loss Plans

If you choose a weight loss plan low in iron-rich foods, you may be at risk for iron-deficiency anemia. It is important to choose a weight loss plan that includes a variety of foods from all the food groups to ensure you are getting all the nutrients your body needs to maintain health. A study by C.D. Gardner and other researchers published in August 2010 in the "American Journal of Clinical Nutrition" found that different diets resulted in various deficiencies. They studied people on the Atkins, Zone, LEARN and Ornish diets. Each diet resulted in different risks of inadequacies for various vitamins and minerals, including iron.

Weight Loss Surgery

Manuel Ruz and associates found that patients who undergo gastric bypass surgery are at greater risk for iron deficiency and iron-deficiency anemia. Ruz and researchers found that before surgery, 1.5 percent of patients were anemic. After surgery the prevalence increased to 38.8 percent. Iron absorption also decreased after surgery. The study was published in September 2009 in the "American Journal of Clinical Nutrition."

Symptoms

One of the symptoms of iron-deficiency anemia is weight loss. Other symptoms include fatigue, shortness of breath, headaches, irritability and dizziness. If you suspect you have iron-deficiency anemia talk with your health care provider. A simple blood test can tell you if your iron levels are low or if you are anemic. Your doctor may recommend taking an iron supplement.

Sources of Iron

The best sources of iron are lean red meats, poultry, dried beans, tuna, eggs and enriched whole grains. Pork, lamb and shellfish also contain iron. Some fruits and vegetables contain iron but it is more difficult to absorb. These include broccoli, spinach, kale, asparagus and dried fruits, such as raisins and apricots. Eating foods with vitamin C along with iron-rich foods will help increase the absorption of iron. All of these foods can be included in a weight loss program.