Why iron is so important in your body
Feeling tired or fatigued? It may be a sign that your iron levels need attention.
From oxygen transport to energy production, iron plays an indispensable role[1] in maintaining our overall health and wellbeing – which is why getting enough iron is so crucial.
First, why do we need iron?
Your body requires iron to make haemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles[2].
That’s why iron deficiency can leave you feeling tired and fatigued.
What causes iron deficiency?
Some people, such as vegetarians or vegans, don’t get enough iron from their diet alone[3], while others have a lower than normal ability to absorb or use iron.
Losing blood through menstruating, or if you’re a donor, can be another cause[4].
You also need more iron during pregnancy and breast feeding, or if you’re an elite athlete[5].
If you suspect you’re low in iron[6] you should see a GP for a simple blood test to confirm a diagnosis.
What are the key sources of iron?
Iron is found in both animal and plant sources.
Red meats, especially beef and liver, are iron-rich. Poultry and seafood are also good sources.
For plant-based sources, lentils, chickpeas, tofu, quinoa, spinach, and pumpkin seeds are great options[7].
Don’t forget iron-fortified cereals or supplementation for a boost[8].
What is the difference between iron tablets and liquids?
There are myriad tablets and liquids containing varying types and amounts of iron, and many don’t contain enough of the mineral to correct iron deficiency[9].
Iron tablets have a longer shelf-life and provide consistent dosing, however they may cause gastrointestinal discomfort[10].
Liquid iron may benefit from flexible dosing but can cause discolouration of teeth[11].
Individual requirements, preferences and tolerability may vary so it’s important to take the iron tablet recommended by your doctor.
What side effects might I get?
All iron tablets may cause side effects[12], but not everyone gets these.
Ferro-grad C® has a modified release iron formulation, so it’s not dumped into your stomach all at once, which helps reduce gastric side effects and constipation[13, 14, 15]
Aiding your gut while replenishing your iron
Eating fibre-rich foods[16] like vegetables, fruit, wholegrain breads and cereals can help keep you regular.
If your iron supplement makes you feel constipated, drinking plenty of water can help soften your stool[17].
Regular exercise such as a daily walk or run may also help keep your tummy comfortable[18].
Top tip: Tea, coffee and calcium can inhibit[19] the amount of iron the body absorbs, so avoid having them with or directly after taking iron supplements.
Helping fighting the fatigue of medically diagnosed iron deficiency
Ferro-grad C® helps fight the fatigue associated with medically diagnosed iron deficiency with a therapeutic dose of readily absorbable ferrous iron (equivalent to 105mg elemental iron) in a once-daily tablet[20].
It also contains 500mg of vitamin C to help your body absorb iron effectively[21].
Ferro-grad C® uses modified release technology and should be taken for at least three months, or as recommended by your doctor[22].
*This post is brought to you by Ferro-grad C®. For use when iron deficiency has been diagnosed by your doctor and a therapeutic oral iron supplement is recommended. Always read the label and follow the directions for use.
[1] Department of Health & Human Services, 2022, Iron and iron deficiency, Better Health Channel, retrieved September 2023 from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron
[2] Department of Health & Human Services, 2022, Iron and iron deficiency, Better Health Channel, retrieved September 2023 from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron
[3] Gastroenterological Society of Australia, 2022, Iron Deficiency Clinical Update, retrieved September 2023 from https://www.gesa.org.au/public/13/files/Education%20&%20Resources/Clinical%20Practice%20Resources/Iron%20Deficiency/Iron%20Deficiency%20Clinical%20Update%202022%20APPROVED.pdf
[4] Gastroenterological Society of Australia, 2022, Iron Deficiency Clinical Update, retrieved September 2023 from https://www.gesa.org.au/public/13/files/Education%20&%20Resources/Clinical%20Practice%20Resources/Iron%20Deficiency/Iron%20Deficiency%20Clinical%20Update%202022%20APPROVED.pdf
[5] Gastroenterological Society of Australia, 2022, Iron Deficiency Clinical Update, retrieved September 2023 from https://www.gesa.org.au/public/13/files/Education%20&%20Resources/Clinical%20Practice%20Resources/Iron%20Deficiency/Iron%20Deficiency%20Clinical%20Update%202022%20APPROVED.pdf
[6] Pasricha S, Flecknow-Brown S, Allen K et al, Diagnosis and management of iron deficiency anaemia: a clinical update. Medical Journal of Australia, November 2010. Retrieved September 2023 from https://www.mja.com.au/journal/2010/193/9/diagnosis-and-management-iron-deficiency-anaemia-clinical-update
[7] Nutrition Australia, 2021, Iron, Nutrition Australia, retrieved September 2023 from https://nutritionaustralia.org/app/uploads/2022/03/Iron.pdf
[8] Gastroenterological Society of Australia, 2022, Iron Deficiency Clinical Update, retrieved September 2023 from https://www.gesa.org.au/public/13/files/Education%20&%20Resources/Clinical%20Practice%20Resources/Iron%20Deficiency/Iron%20Deficiency%20Clinical%20Update%202022%20APPROVED.pdf
[9] Australian Medicines Handbook, Iron, retrieved August 2023 from https://amhonline.amh.net.a u/chapters/bloodelectrolytes/drugsanaemias/other-drugsanaemias/iron
[10] Australian Medicines Handbook, Iron, retrieved August 2023 from https://amhonline.amh.net.a u/chapters/bloodelectrolytes/drugsanaemias/other-drugsanaemias/iron
[11] Australian Medicines Handbook, Iron, retrieved August 2023 from https://amhonline.amh.net.a u/chapters/bloodelectrolytes/drugsanaemias/other-drugsanaemias/iron
[12] Christides T, et al. Iron bioavailability from commercially available iron supplements. Eur J Nutr, 2015. Retrieved September 2023 from https://link.springer.com/article/10.1007/s00394-014-0815-8
[13] Blair H, Blair C, 1967, Iron-deficiency anaemia, J Coll Gen Pract, 13: 117–1212.
[14] Webster JJ, 1962, Treatment of iron deficiency anemia in patients with iron intolerance: clinical evaluation of a controlled-release form of ferrous sulfate, Curr Ther Res Clin Exp; 4: 130–134.
[15] Gomez G, Gomez J, 1967, Two Iron Tablets Compared, Int J Clinical Practice 1967; 21: 31–36.
[16] NHMRC, 2017, Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes. 2017, retrieved September 2023 from https://www.nhmrc.gov.au/sites/default/files/images/nutrient-refererence-dietary-intakes.pdf
[17] Department of Health & Human Services. 2014, Constipation, retrieved September 2023 from http://www.betterhealth.vic.gov.au/health/conditionsandtreatments/constipation
[18] Department of Health & Human Services. 2014, Constipation, retrieved September 2023 from http://www.betterhealth.vic.gov.au/health/conditionsandtreatments/constipation
[19] Gastroenterological Society of Australia, 2022, Iron Deficiency Clinical Update, retrieved September 2023 from https://www.gesa.org.au/public/13/files/Education%20&%20Resources/Clinical%20Practice%20Resources/Iron%20Deficiency/Iron%20Deficiency%20Clinical%20Update%202022%20APPROVED.pdf
[20] Viatris. Ferro-grad C product label.
[21] Australian Medicines Handbook, Iron, retrieved August 2023 from https://amhonline.amh.net.a u/chapters/bloodelectrolytes/drugsanaemias/other-drugsanaemias/iron
[22] Pasricha S, Flecknow-Brown S, Allen K et al, Diagnosis and management of iron deficiency anaemia: a clinical update. Medical Journal of Australia, November 2010. Retrieved September 2023 from https://www.mja.com.au/journal/2010/193/9/diagnosis-and-management-iron-deficiency-anaemia-clinical-update
