Iron and vitamin D deficiencies can both have serious consequences. Iron deficiency can result, for example, in anemia, inhibited growth or heart trouble. A vitamin D deficiency can cause rickets, osteoporosis and osteomalacia, a condition marked by weak muscles and bones. Make sure to see your doctor if you think have a deficiency.
Blood Loss
A loss of blood is generally the cause of iron deficiency. Women in their menstruating years, especially those with heavy periods, are likely to suffer from iron deficiency since they lose blood every month. Certain conditions in which you lose blood are also causes, such as peptic ulcers, colon polyps, colorectal cancer and kidney or bladder tumors.
Absorption Problems
Our bodies only take in 1 mg per 10 to 20 mg of iron we consume, the University of Maryland Medical Center explains. While not eating enough iron-rich foods could be the cause of iron deficiency, a lack of absorption is also a problem. A number of factors serve to inhibit the absorption of iron in your body. High levels of gastric pH, medication for stomach acid and metals in your body, such as lead, can block iron absorption. Some people have conditions which interfere with iron absorption like intestinal conditions such as celiac disease or Crohn's disease. The iron from animal sources is absorbed better by your body than that in non-animal sources, so vegetarians and vegans can develop iron deficiencies.
Pregnancy
During pregnancy, you are giving some of your iron to your baby so you might become deficient. Iron-deficiency anemia during pregnancy can lead to your child being born early or not at a healthy birth weight. Speak to your doctor to make sure you take in enough iron at this time.
Lack of vitamin C
If you are not taking in enough vitamin C, you might have trouble absorbing enough iron. When you eat foods rich in vitamin C at the same time as those rich in iron, your body is more likely to absorb the iron. Have citrus fruit, peppers and other vitamin-C rich fruits and vegetables with your foods containing iron, such as meat, eggs, beans, green leafy vegetables and fortified foods.
Sunshine
A lack of sunshine can create a vitamin D deficiency. MedlinePlus recommends sun exposure for 10 to 15 minutes 3 times per week. However, the amount of air pollution has an effect on the amount of vitamin D you take in from the sun, according to Farhad Hosseinpanah and colleagues in a 2010 article in "BMC Public Health." For this reason, you might need additional vitamin D from food sources such as fish, eggs and fortified products.
Special Populations
A number of special populations are at risk for vitamin D deficiencies related to their specific conditions. If you have cystic fibrosis or other fat malabsorption syndromes, Crohn's disease or other inflammatory bowel diseases, or are elderly or obese, you are at risk for developing a vitamin D deficiency.
References
- MayoClinic.com: Iron-Deficiency Anemia
- MayoClinic.com: Vitamin D
- University of Maryland Medical Center: Blood Diseases
- Harvard University: Iron Deficiency
- MedlinePlus: Vitamin D
- PubMed: The Effects of Air Pollution on Vitamin D Status in Healthy Women; "BMC Public Health"; Farhad Hosseinpanah et al; 2010
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