Do you also feel tired all the time, feeling like you can't do anything? Do you feel dizzy even when you walk up a few steps? Maybe your family members have told you that you have low blood pressure and are a little pale. We often ignore these things, thinking they are normal. But this could be an important signal from your body. That is, it is telling you that your body is lacking in 'iron'.
Simply put, what is this 'iron'?
'Iron' is an essential mineral for our body. Just like a car needs oil, iron is essential for many important functions in our body. The main function of this is to help make red blood cells . These red blood cells are what carry oxygen throughout our body. Just think, every cell in our body needs oxygen to live. So, what happens if we lack iron? The production of red blood cells decreases, and therefore the amount of oxygen that goes throughout the body also decreases. In medical terms, we call this condition iron-deficiency anemia . We usually call it 'anemia'.
We can get this iron in two main ways. One is from the foods we eat and the other is from iron supplements . Most people get the amount of iron they need from the foods they eat. However, if your doctor determines that your iron levels are low from a blood test, he or she may prescribe iron supplements.
What foods can provide iron naturally?
There are many foods that are rich in iron. These can be divided into two main categories.
1. Animal foods (Heme Iron): The iron from these is very easily absorbed by the body.
2. Plant foods (Non-heme Iron): The absorption of iron from these is a little low, but you can increase it with a little trick.
Here is a list of foods rich in iron.
| Food type | Examples |
|---|---|
| Animal foods (Heme Iron) (Easily absorbed by the body) | Meat, fish (especially small fish), chicken, liver |
| Plant foods (Non-heme Iron) (Better absorbed when taken with Vitamin C) | Dark green leafy vegetables like spinach, kale, and collard greens Legumes like lentils, chickpeas, green beans, and soy Dried fruits like raisins and dates Nuts like pumpkin seeds and cashews Whole grains Tofu |
Important tip: If you are a vegetarian or trying to get iron from plant foods, include something rich in vitamin C with your meal. For example, eating an orange, a grapefruit, a piece of guava, or drinking a glass of lemon after a meal can greatly increase the absorption of iron from plant foods.
Who especially needs iron supplements?
Some people are unable to get the required amount of iron from their diet alone. In such cases, it is necessary to take iron tablets on medical advice. The following groups are particularly at risk:
- Pregnant mothers: The baby's development and the mother's body need more iron.
- Women who have heavy menstrual bleeding: This is because a large amount of iron is lost from the body with the blood every month.
- Nursing mothers.
- Vegans/Vegetarians: Because iron absorption from plant foods is low.
- People with chronic kidney disease.
- Those receiving chemotherapy for cancer.
- People with intestinal diseases (e.g. Ulcerative colitis ) because their bodies have a reduced ability to absorb iron from food.
- People who have undergone major surgery or an accident and lost a large amount of blood .
- Young children who drink more than the recommended amount of cow's milk (more than 24 ounces per day).
- People who donate blood frequently.
Most importantly: Even if you have symptoms of iron deficiency, never buy iron pills from a pharmacy on your own. Be sure to see your doctor , get a blood test, find out the exact cause of your iron deficiency, and only take the medication as prescribed by your doctor.
How does the body feel when it is low in iron?
Symptoms of iron deficiency can vary from person to person. You may have one or more of these.
- Constant feeling of extreme fatigue and lethargy.
- Pale appearance of the skin, lips, and under the eyes.
- Difficulty breathing and wheezing even when walking a short distance.
- Heart rate increases .
- Headache and dizziness.
- Hands and feet are always cold .
- Frequent illness (decreased immunity).
- Craving for inedible things like ice, dirt, and chalk sticks (Pica).
- Restless legs .
But remember, some people can have very low iron levels without any symptoms.
Side effects and risks of iron pills
Like any medicine, iron pills can cause side effects in some people. But don't worry, these can usually be managed.
| Side effect | What can be done? |
|---|---|
| Constipation | This is the most common side effect. Drink plenty of water throughout the day. Talk to your doctor about this. |
| Stomach discomfort | Stomach upset, nausea, and stomach cramps can occur. Iron tablets are usually absorbed better when taken on an empty stomach, but these side effects can increase. In that case, take the tablet after a meal. But talk to your doctor about this and get advice. |
| Black stools | This is a very common thing to happen when taking iron pills. Don't worry about this. |
When taking iron pills, do not take them with these things:
Avoid taking these an hour or two before or after taking iron pills, as they interfere with iron absorption.
- Milk or dairy foods
- Coffee, tea (Caffeine)
- Antacids
- Calcium supplements
Iron Overdose - Very Dangerous!
Warning: Iron pills are very dangerous, especially for young children. Taking too many iron pills can cause iron poisoning . It can damage the liver and even cause death.
Early symptoms of iron poisoning:
- Severe vomiting
- Diarrhea (stomach ache)
- Severe stomach pain
If you suspect that your child has taken too many iron tablets, treat it as a medical emergency . Immediately take him to the nearest hospital Emergency Department (ETU). At the same time, call the National Poisons Information Centre at the Colombo National Hospital for advice.
Take-Home Message
- Iron is essential for our body's strength and health. Feeling tired and pale can be symptoms of iron deficiency.
- First, try to get the required amount of iron from a balanced diet (meat, fish, vegetables, lentils, etc.).
- Never use iron pills on your own without medical advice . Only a doctor can determine if you are deficient in iron and, if so, how much you need, after a blood test.
- If you are taking iron pills, keep them out of reach of small children . Iron overdose is very dangerous.
- If you suspect an iron overdose, go to the Emergency Treatment Unit (ETU) immediately.
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