According to the National Anemia Action Council, 12 percent of women aged 12 to 49 are iron deficient, 20 percent of pregnant women in the U.S. are anemic, anemia affects 10 percent of persons over 65, and 50 percent of nursing home residents have anemia. Anemic elderly are twice as likely to be hospitalized for falls. Most cases of iron deficiency anemia can be effectively treated through proper diet and supplementation.
Dietary Sources of Iron
Iron in the diet comes in two forms: heme iron and nonheme iron. Heme iron, found in animal sources, is much more easily assimilated by the body. Lean red meat, liver, poultry, fish and shellfish are all good sources of heme iron. Much of the nonmeat iron in the Western diet comes from "fortified" breads, cereals and flours in which iron has been added. The Vegetarian Resource Group recommends dried beans and dark green leafy vegetables as good natural sources of iron. Raisins and other dried fruits also contain some iron.
Other Dietary Considerations
Health care professionals at the University of Illinois recommend eating foods with nonheme iron in the same meal with foods containing heme iron foods to enhance the absorption of the nonheme iron. They also recommend combining acidic citrus fruits with the meal to increase iron absorption. Cooking in cast iron cookware also adds a small amount of iron to food. High-fiber foods, coffee and milk may inhibit iron absorption, so don't consume these along with iron-rich foods.
Iron Supplements
Depending on age and gender, the recommended daily allowance for iron varies between 8 and 18 mg per day. A therapeutic dose for the anemic person is 60 mg once or twice per day, according to the Centers for Disease Control guidelines. Since calcium is known to interfere with the absorption of iron, do not take a calcium supplement along with an iron supplement. Because iron can be toxic at high doses, it is best to seek guidance from your health care provider in establishing the best therapeutic dose for you. Always store iron supplements away from children and pets.
Vitamin C
Vitamin C, in the form of ascorbic acid, enhances the absorption of iron. Take 500 mg of ascorbic acid along with your iron to maximize the benefit of your supplements. According to the Iron Disorders Institute, as little as 100 mg of ascorbic acid can increase iron absorption from a specific meal by more than 400 percent.
Warning
Since iron deficiency anemia has many possible causes, it is important to work with your physician to determine the underlying cause. To ensure that treatment is adequate and that the anemia is resolving, further laboratory analysis of your blood may be necessary over time.
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