A-Z iron absorption Articles

Iron is a chemical element with the symbol Fe. Biologically speaking, Iron is an essential trace mineral found within all living organisms. The most commonly studied and well-known compounds of iron within the human body are the heme proteins, as in hemoglobin and myoglobin. Iron uptake and storage are carefully regulated in the body. A protein called transferrin which binds iron absorbed from the duodenum, and carries it to the blood cells, is a major part of this regulation. Iron is stored in the body as ferritin. Those who are low in iron or have an iron deficiency diagnosed by their doctor can increase their iron levels with supplements and diet. 

Understanding Iron Deficiency

Iron deficiency, or iron deficiency anemia, can be caused by blood loss, either large or continuous small losses, hypothyroidism and many long-term illnesses like cancer. It can be caused (although less often) by low iron intake, such as that of poor vegan and vegetarian diets. Menstruating women are more likely to benefit from iron supplementation, especially those with excess blood loss, as in menorrhagia. Gastrointestinal conditions, such as Crohn's and Colitis may impair absorption of iron, regardless of how much is being consumed. Some medications increase red blood cell count and therefore may cause iron deficiency if iron stores are not concurrently 'stocked up'. Iron deficiency is very common during pregnancy. Hypervolemia of pregnancy (increased blood volume) causes relative iron deficiency. Iron deficiency can also be common in breastfed or low iron formula-fed infants. Some of the symptoms of iron deficiency anemia include fatigue, pale face, dry skin and brittle nails, constipation, headaches, dizziness, loss of appetite and decreased immunity. Without iron, red blood cells cannot carry enough oxygen to other cells in the body. Without this oxygen, the cells cannot function properly. In severe cases of iron deficiency, heart palpitations and breathlessness are observed, as these cells fight for more oxygen.

The Dangers of Too Much Iron

Although iron uptake (into cells) is heavily regulated, the human body has no regulated means of excreting excess iron. This means we must be extremely cautious with our supplemental iron intake. There is no need to supplement with iron unless lab tests show your iron stores are low. Serum ferritin, specifically, is a good indicator of the body's iron stores and is often used to diagnose iron deficiency anemia. Iron acts as an oxidant, meaning that in excess amounts it floats freely through the body and can harm tissue. It is toxic to the body when in excess, depositing in organs such as the heart and liver, causing irreparable damage. High iron levels are also implicated in cancer, probably due to oxidative injury to the cell's genetic material. High iron levels can be fatal in children. In addition, high levels of iron will reduce zinc absorption and cause deficiencies in this mineral. Iron also prevents calcium absorption and should be taken away from calcium-rich foods and calcium supplements.

Learn How Iron Works In Your Body

One major function of iron protein compounds is the transport of gases, the most important of which is oxygen. Hemoglobin (in the blood) and myoglobin (found in muscle tissue) are dependent on iron for their ability to carry oxygen to all of the body's tissues. Iron is necessary for biological oxidation reactions (the transport of electrons). Iron is also an important part of enzyme systems, processes that speed up chemical reactions in the body, such as catalase and lipoxygenase.

Iron-containing enzymes synthesize the brain chemicals serotonin and dopamine. Serotonin regulates mood and appetite while deficient levels of dopamine lead to diseases like Parkinson's. Iron also helps in the synthesis of collagen and elastin, which provides structural stability to most tissues and plays a special role in maintaining elasticity in areas like the lungs and skin. Iron-containing enzymes in the liver, called cytochromes, mediate the metabolism of many drugs. Carnitine carries fat into cells for use in energy production and requires iron for its production.

Examples of Foods That Are High in Iron

Iron is found in the diet in two forms; heme iron and non-heme iron. Heme iron is contained in animal products and is considered to be more highly absorbed than its non-heme counterpart. Lean red meats are probably the highest source of this type of iron. Non-heme iron comes from vegetables, grains and beans (plant sources). There are some natural ways to increase iron absorption, especially important if you are eating mostly non-heme iron sources. Making sure to pair iron-rich foods (heme or non-heme) with foods rich in vitamin C is one such way. Vitamin C can significantly improve iron absorption. See below for more ways to optimize iron absorption.

Shopping For & Using High-Quality Iron Supplements

Iron can be supplemented as a single nutrient in tablet, capsule or liquid form. Iron can be found in the ferrous or ferric forms. The ferrous form is generally (there are always exceptions to these rules) absorbed better. Iron supplements are then further subdivided into sulfate, fumarate and gluconate forms. Organic iron is easier for the body to absorb and generally does not cause constipation. It can be found as ferrous fumarate or ferrous gluconate. Inorganic iron, such as ferrous sulphate, often causes constipation and is a less favourable form for supplementation. It is usually paired with B vitamins and other fruit or vegetable juices that are high in nutrients, like vitamin C, that enhance absorption. It is important to look at the Elemental iron content of these supplements, as this will vary greatly from the size of the table or capsule. Elemental iron is the iron that will be used by the body. An iron capsule that is 325 mg, for instance, may consist of only 60 mg of elemental iron.

Optimizing Iron Absorption

The absorption of iron can be decreased when calcium, magnesium, manganese or zinc is taken at the same time as an iron supplement. Inorganic iron inactivates vitamin E and should not be taken with vitamin E supplements. Take a vitamin C tablet at the same time as your iron supplement because vitamin C increases iron absorption in the intestines. Iron is absorbed in an acidic environment. Supplementation of hydrochloric acid will increase iron levels in individuals with low stomach acid. Do not take iron when you have an infection because iron encourages the proliferation of bacteria. Many medications decrease iron stores including cholesterol medications, ulcer medication, antacids, some antibiotics and aspirin. If you know you are iron deficient, keep foods high in oxalic acid to a minimum, such as rhubarb, spinach, chard, beets, chives, parsley and chocolate. Coffee and tannins found in tea can also inhibit iron absorption. Also make sure to separate your iron supplement from any high-fibre or calcium-rich foods or supplements, as these can also reduce absorption (from food sources of iron, as well!). Try to separate calcium and fibre intake from iron intake by about 2 hours, if possible. This will ensure there are counteractive effects. Take iron supplements on an empty stomach with vitamin C or a glass of orange juice, as this will help to increase absorption, although may not be possible if iron causes stomach upset. Consider cooking food in cast iron pots, as foods will absorb some of the iron from the cookware.

Proper Dosing of Iron Supplements

The average individual should aim to get anywhere from about 8 -45 mg of iron daily (men and post-menopausal women fall at the lower end of this scale). These smaller amounts can be obtained easily via diet. If you suspect you are iron deficient, by all means, confirm your suspicions via blood work, but do not supplement, aside from eating the aforementioned foods or taking a simple multi, with higher dosages of iron until you know for sure. Deficient individuals are usually aiming to get about 60-200 mg of elemental iron a day. Your doctor will confirm the dosage you should be aiming for through supplementation.

Potential Side Effects of Iron Supplements

All iron supplements will cause your stool to become dark in colour, but some people may also experience side effects which make it hard to follow recommended dosages. An upset stomach and constipation are the most common side effects of iron. Slowly working your way up to the recommended dosage may help to alleviate these side effects.

What is Riboflavin?

Riboflavin is a water-soluble B vitamin also known as vitamin B2. It is involved in the digestion of fats, carbohydrates and protein, and in energy production in our cells. It supports blood cell development and acts as an antioxidant in the body. The active form of riboflavin is a phosphorylated product called either riboflavin-5-phosphate (R5P), also known as flavin mononucleotide (FMN), or riboflavin-5-adenosine-diphosphate, also known as flavin adenine dinucleotide (FAD), in the body.

Both of these act as coenzymes in energy production pathways in the body. Riboflavin is phosphorylated in the intestines prior to absorption, and thus is absorbed as FMN or FAD.

Health Advantages of Riboflavin

Energy Production

All of our cells need vitamin vitamin B2 to to produce energy through cellular respiration, which is a set of chemical reactions that allow cells to use food to make energy. Vitamin B2 is a part of the flavin coenzymes (FAD and FMN), which both increase the rate at which our cells can make energy from the food that we eat. Thus, riboflavin also helps the body to digest fats, carbohydrates, and proteins and to convert them into energy used for growth and repair.

Cell Replication and Red Blood Cell Production

Sufficient riboflavin is important for a number of different types of cell replication and growth. It is an important vitamin for the formation of red blood cells, which circulate oxygen to our tissues. Thus, riboflavin can help to prevent anemia. It also aids the replication of immune cells and antibodies to ensure the proper functioning of the immune system. It can also be used to treat carpal tunnel syndrome, dandruff and deficient growth of hair and nails. A lack of riboflavin can cause birth defects in a fetus even if a mother shows no signs of deficiency.

Antioxidant Properties

Riboflavin is an antioxidant, meaning that it neutralizes damaging molecules called free radicals. Because of this, it is used to help prevent cataracts, which result from free radical damage in the eye. In this way, it can also help to reduce other oxidative damage that causes the physical signs of aging.

Food Fortification and Deficiency

Deficiency symptoms appear as anemia, mouth or lip sores (particularly cracks at the corners of the mouth), skin lesions, dizziness, insomnia, poor digestion, and swelling of mucous membranes. Often, it can also appear as a sensation of burning in the soles of the feet, migraines, and muscle cramps. Most commercial bread and cereals are fortified with riboflavin, which means that vitamin B2 is directly added to these foods during the manufacturing process. Because of this, deficiency is rare in North America, although it is more frequently seen in the elderly and those with impaired digestion.

Co-Supplementation

Vitamin B2 is required for the proper absorption of iron in the gut, so deficiency can cause a resultant iron deficiency. Taking riboflavin with iron can help to prevent this effect. All of the B vitamins work together and are best used by the body in a B complex, which is why many B complex supplements include a small dose of riboflavin in them. If further supplementation of riboflavin is needed, it should be taken in addition to a good B complex.

Taking Riboflavin Supplements

Because it is water-soluble, excess B2 is easily flushed out of the body. As such, it is best to take a lower dosage of the B complex several times a day, rather than one large dose. Spray or sublingual forms of B vitamins are easily absorbed, as are capsules - if your digestion is healthy, then the tablet form is usually suitable for most people. General supplementation of vitamin B2 can be quite low, with doses around 5-10mg per day helping to prevent deficiency. For medicinal effects, dosages are generally between 30 and 300mg daily. Taking riboflavin in its R5P absorbable form may help to increase uptake in the intestines for those with difficult digestion.

Important Information

Vitamin B2 is depleted by the use of oral contraceptives, antibiotics and alcohol. Heavy exercise decreases levels of riboflavin in the body. Diets recommended for ulcers and diabetes are usually deficient in riboflavin. This vitamin is easily destroyed by light. High levels of riboflavin hinder the action of some anti-cancer medications. Excess B2 is excreted in the urine and can cause the urine to change to a harmless bright yellow or yellow-orange colour. Toxicity is rare, but very high doses over long periods of time may cause itching, numbness, cataracts or retinal disease.