Iron deficiency: Causes, symptoms and what you can do

With an iron deficiency, there is too little iron in the blood, which affects our organism in various ways. First, the body depletes its iron stores. Only when these reserves are exhausted does anemia develop, as not enough hemoglobin and eventually not enough red blood cells are produced. Since blood production, due to its essential role, is one of the last bodily functions to struggle from iron deficiency, many other iron-dependent bodily functions suffer earlier. Iron deficiency without anemia is therefore much more common in Western countries than iron deficiency with anemia (iron deficiency anemia) – the latter affects up to 20% of the population.

Iron deficiency occurs when we supply our body with less iron than we consume or lose. This can be due to a low iron intake via diet, reduced iron absorption in the small intestine, increased iron requirements (e.g. pregnancy, exercise) or increased iron losses due to bleeding (e.g. severe menstrual bleeding, stomach ulcers). A loss of approx. 0.5 mg iron is anticipated for each 1 ml of blood.

Iron is often considered a female matter

Iron is considered to be THE female mineral. Which is no wonder, because menstruating women need more iron than men for about half their life – from puberty to menopause. The BIOGENA Good Health Study* showed that not every woman is successful in providing adequate supplies of the trace element – and in a dramatic way. For example, 37.7% of the women participating in the study were affected by iron deficiency (ferritin < 30 ng/ml). In comparison, only 5.8% of the men had an iron deficiency.

Live life with rosy cheeks and full of energy? This is fundamentally also possible without meat. However, it is often harder for plant eaters to fill up with enough iron. This is also confirmed by the Austrian BIOGENA Good Health Study*, which was able to show the greatest lack in supplies in the group of vegans. While 43.6% of omnivores and 25.6% of flexitarians were optimally supplied with iron, only 5.6% of vegetarians and 3.8% of vegans were in the optimal range. Meanwhile, more than half of the vegans (53.8%) and almost half of vegetarians (47.2%) demonstrated an iron deficiency (ferritin < 30 ng/ml).
 

Energy level around 0? Pale complexion? Icy hands? This is probably the classic image of a person with iron deficiency. Iron deficiency, however, has many faces. Tiredness, declining performance and hair loss can occur even in the early stages. If the iron deficiency continues to progress (stage 2), countless other symptoms may occur. These may include dry skin, cracks at the corners of the mouth, susceptibility to infection, sensitivity to cold or difficulty concentrating. In the 3rd stage, the iron stores are so depleted that serious blood formation disorders become apparent. Not only does the number of red blood cells (= erythrocytes) decrease, but also their haemoglobin content. Such a highly advanced iron deficiency now manifests itself with classic symptoms of iron deficiency anaemia – including pale skin, headaches, dizziness, physical and mental loss of performance. 

Those who suspect that they are suffering from an iron deficiency can find out by having a laboratory diagnostic blood test. But what do you need to consider here?

Iron values: When do we talk about iron deficiency?

Haemoglobin levels are often measured if iron deficiency is suspected. This provides information on how much iron is in the blood, but does not indicate how it is generally supplied by the body's iron stores. Ferritin levels, transferrin levels and transferrin saturation should therefore also be determined for a precise indication of the iron status, which should ideally be within the normal range.

If you are suffering from an iron deficiency, you should get to the root of the matter with the help of a person with expertise. True to the motto “Know your enemy”, it is clearly advantageous to know whether the iron deficiency is based, for example, on malnutrition, heavy periods, reduced iron absorption – or even on several factors simultaneously. In addition to an iron-rich diet (see table "Vegan foods with iron content"), iron absorption can be increased using an iron preparation. 

How long does it take for iron deficiency to resolve?

Treatment of iron deficiency or even iron deficiency anaemia usually takes a few weeks to months. Regular laboratory analysis is recommended in the case of long-term iron intake to ensure appropriate dosage.

How much iron per day in the case of iron deficiency?

How much iron is recommended per day in the case of iron deficiency varies from person to person. A healthcare professional can ascertain the current state of the affected person and match this with a reasonably dosed iron preparation.

If you have problems with high-dose iron salt preparations, you can also try low-dose plant-based special extracts (such as in MoFerrin® 21). Finally, if we are suffering from an iron shortage, our body is always able to increase the iron utilisation in the intestine. Studies now confirm that even gentle plant-based iron preparations can be highly effective in offering a targeted and tolerable alternative to the usual high-dose iron salts.

There are a number of different iron preparations on the market for combatting iron deficiency. From iron tablets to capsules, granules, various liquid forms and much more. While some people go for a great-tasting iron juice, others prefer iron packed in capsules – hygienic, practical and tasteless. Since nutritional supplements are usually taken over several weeks, care should always be taken to avoid unnecessary additives. Supplements that use special plant extracts (such as in MoFerrin® 21) as an iron source are also considered particularly gentle and well tolerated.