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Nutritional factors affecting iron balance

OTHER NUTRITIONAL FACTORS AFFECTING IRON BALANCE

  • Vitamin A
  •  Iron deficiency is often linked to vitamin A deficiency
  •  Iron deficiency anemia is treated more effectively by supplementing with both iron and vitamin A
  •  Vitamin A helps mobilize iron stores from hemoglobin
  • Copper
  •  Sufficient copper intake is necessary for normal iron metabolism and the production of red blood cells
  •  Copper deficiency may lead to iron retention in the body
  • Zinc
  •  Zinc is needed in the production of red blood cells
  •  Zinc deficiency may exacerbate iron deficiency anemia
  • Calcium
  •  Calcium inhibits iron absorption when consumed at the same time with iron-rich food or iron supplements
  •  Consume 2 hours before or after iron consumption
  • Iodine
  •  Iron deficiency anemia can impair thyroid metabolism and cause/exacerbate hypothyroidism
  •  Iron deficiency inhibits the conversion of thyroxine into triiodothyronine (active thyroid hormone) and may prevent it from binding into thyroid receptors
  •  Remedying iron deficiency anemia with an iron supplement improves the utilization of iodine in the body in the case of hypothyroidism

Iron is toxic when consumed in excess. A toxic dose is estimated to be 180–250 mg per kilogram of body weight, however, doses of 20–60 mg per kilogram of body weight have been lethal in some cases. The risk of an overdose is particularly true for children who may get their hands into adult iron supplements and ingest large amounts of them at once.


Nutritional factors that boost iron absorption:

  • Vitamin C (significantly improves iron absorption and converts non-heme iron from vegetables into heme iron)
  • Other organic acids such as citrate, malate, tartrate, and lactate; fermented foods in general
  • The consumption of offal, game, meat, poultry, and fish (these are rich in heme iron; they also promote the absorption of non-heme iron from vegetables)

Nutritional factors that inhibit iron absorption:

  • Phytate (phytic acid) found in various foods (plentiful in pulses, whole grain cereals, nuts, and seeds)
  • Phenolic compounds in coffee, tea, and herbal tea
  • Soy protein (contains phytates)
  • Calcium (inhibits the absorption of both heme iron and non-heme iron)