5 ways to improve your Iron levels
5 ways to improve your Iron levels, and how to read your blood tests.
Did you know that simply boosting your iron stores can have a huge impact on your energy levels?
Iron is essential for the production and regulation of thyroid hormones. Lacking oxygen for cellular metabolism is the number one effect of this deficiency on hypothyroidism.
Your Free T3 Thyroid hormones cannot produce enough cellular energy if we do not have optimal ferritin, which is the iron stores within our cells. Not to mention the effects such as poor circulation and fatigue that iron deficiency causes, a double whammy for those already suffering hypothyroidism states.
Iron deficiency impairs thyroid hormone synthesis by reducing activity of haem-dependent thyroid peroxidase (the enzyme for building your metabolism!).
Keep in mind that our bodies absorb only a small quantity of iron from haem iron sources (e.g. meat /seafood) and even less from plant-based non-haem iron food sources (e.g. spinach, dark leafy greens).
How can I boost my iron levels?
· Stop drinking tea, coffee and green tea with your iron supplement or iron rich foods. The caffeine competes for iron absorption. Try avoiding tannin rich teas (eg: peppermint and chamomile) as they also interfere with absorption. Tannins are also high in some wines, particularly red.
· Consume Vitamin C rich foods such as bright coloured vegetables with your iron to enhance absorption. These are often also high in Vitamin A, bioflavonoids and lutein which are handy for healthy metabolism
· Reduce wholegrains with iron consumption, as the phytates and fibres decrease the absorption. Medically, it is 'normal' to find lower RBC iron and ferritin in menstruating women than in men of the same age. So you may need to tailor grains and dietary intake on your plates a little differently to others in your household.
· Take a good quality iron supplement at the right dose as prescribed by your practitioner. These brands are usually far superior as they are bioavailable for the cells to use. Avoid high dose ferrous fumarate iron supplements as this can cause unwanted side effects, such as constipation.
· Get tested to see if you have underlying gut problems, including dysbiosis, candida infections, parasites, or intestinal worms. These drastically affect iron absorption. Rid your body of these to restore your iron levels.
Get a blood test to rule out inflammation or other concerns.
Ferritin is the name of the major iron storage protein of the body. We test both ferritin and iron levels which is a more effective assessment because ferritin levels will drop before anaemia or red blood cell abnormality occurs. Increased ferritin levels can indicate inflammation, liver dysfunction and oxidative stress. Ferritin levels also increase with viral infections or colds, Ferritin levels can also be high in haemochromatosis, a hereditary iron disorder. It’s important to work with a practitioner who can rule out any underlying conditions that might be associated with poor iron status.