Iron: The Blood Mineral
Iron is an extremely important trace mineral for general well-being and energy. Approximately 75% of the bodys iron is found in red blood cells in the form of hemoglobin, a protein-iron compound responsible for carrying oxygen from our lungs to all parts of the body. A small amount, approximately 5%, is found in a substance called myoglobin, a molecule that supplies oxygen to muscles. Iron also plays an important role in maintaining the many functions of the immune system.
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Food Sources
Of course we all know the stories about iron and spinach, but there are better (and tastier) dietary source of this mineral. Those include meat, poultry, and fish. Other sources include eggs, breads, cereals, vegetables and frutis. Interestingly enough, vegetable-based iron foods such as spinach have a lower absorption rate than meat.
Recommended Dosage
The Reference Daily Intake (RDI) is 18 mg.
Supplements
Iron is available as an individual supplement and as a part of many multivitamin formulas. The most common form is iron sulfate, which is inexpensive but can be irritating to the digestive tract. Iron glycinate, iron fumarate, and iron gluconate are the preferred forms since they are less irritating and less likely to cause constipation. Combines well with vitamin A and C, and with the B-complex vitamins. Avoid taking iron with tea, coffee, carbonated water, calcium, zinc or vitamin E as they all have been shown to inhibit the absorption of this trace mineral.
Side Effects & Toxicity
In children, a fatal dose of iron can be as low as 600 mg, so caution should be exercised to keep iron supplements away from children. It can be extremely dangerous when taken in very large doses, and it stores in high concentrations in the body. Some of the toxic effects of high iron levels include damage to the liver and heart, low zinc levels, and hardening of the arteries.
Symptoms of Deficiency
Symptoms of deficiency include anemia, low concentrations of hemoglobin, fatigue, low stamina levels, depression, intestinal hemorrhaging, excessive menstrual bleeding and problems with digestion.
