Iron in your body is essential for good health. A central component of hemoglobin -- the protein found abundantly in red blood cells -- iron obtained from your diet helps carry oxygen through your bloodstream, providing oxygen to tissues throughout your body. Inadequate iron intake can lead to anemia, a disorder characterized by headaches, dizziness, fatigue, and decreased cognitive functioning. Iron deficiency and anemia can occur due to a number of lifestyle factors and physiological conditions.
Insufficient Iron Intake
One simple cause of iron deficiency is not consuming enough iron as part of your diet or through dietary supplements. The Food and Nutrition Board of the Institute of Medicine recommends that most premenopausal women consume 18 mg of iron per day, and that men and postmenopausal women consume 8 mg daily to avoid iron deficiency.
Iron is commonly found in a range of foods, including oysters, beef, tofu, fortified cereal and spinach. However, not all forms of iron are efficiently absorbed by the body. Heme iron, found in meats and fish, is easily absorbed by the body, while nonheme iron, found in plants, is less easily absorbed. Persons who consume a vegetarian diet have less heme iron intake than those whose diet is made up of both plant and animal-based foods. If you follow a vegetarian diet, consider increasing your iron intake to compensate for this difference. The Linus Pauling Institute recommends an intake of 26 mg per day for adolescent girls, 33 mg per day for premenopausal women, and 14 mg daily for men or postmenopausal women who follow a vegetarian diet.
Celiac Disease
Another potential cause of iron deficiency and anemia is celiac disease, a disorder that affects the intestinal tract -- the site of iron absorption. Individuals suffering from celiac disease have a sensitivity to gluten, a type of protein found in many wheat products. After a person with celiac disease consumes gluten, his immune system begins to attack the lining of the small intestine, leading to inflammation that interferes with proper iron absorption. Harvard University indicates that the symptoms of celiac disease often improve with a gluten-free diet, restoring proper iron absorption. If you suffer from celiac disease and develop the symptoms of anemia, consult with a physician to help address any dietary issues that might be compounding the problem.
Intense Endurance Training
In some cases, your iron requirements may differ from those of the general population, so consuming the average recommended intake may eventually lead to iron deficiency. Athletes often have greater iron demands due to the intense nature of their training, and therefore are at greater risk for iron deficiency, as well as a resulting anemia, according to Colorado State University. If you perform high-intensity athletic training, consult with a physician about the possible need for an iron supplement to help ward off iron deficiency, and aim to consume iron-rich foods throughout the day.
References
- Linus Pauling Institute: Iron
- Harvard University: Iron Deficiency
- Colorado State University: Iron: An Essential Nutrient
- Food and Nutrition Board of the Institute of Medicine: Dietary Reference Intakes For Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc
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