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Iron is an essential mineral needed in the human body to regenerate and rebuild red blood cells, circulate oxygen, cell division and growth, muscle health, cardiovascular health, healing, nervous system and the health of the hair, skin and nails. Iron is stored in the red blood cells, liver, spleen and bone marrow. A deficiency in iron may result in health complications such as:

• Anaemia and tiredness
• Pale complexion
• Light headedness, irritability or headaches
• Rapid pulse or palpitations
• Loss of appetite
• Nervous system disorders (depression and anxiety)
• Protein deficiency, muscle wasting and minimal growth
• Fatigue, reduced immune function and inefficient oxygenation of the cells
• Cardiovascular diseases
• Poor hair, skin and nail appearance
• Breathlessness

A full blood test will help to assess your Iron levels, extra supplementary iron should only be given if there is a proven requirement and this is best detected by having your blood haemoglobin (Hb) and ferritin levels tested regularly. Other simple tests to determine Iron saturation are to look at the colour of your tongue and conjunctiva, if they are a vibrant red colour then you probably have good Iron stores. If they are a pale purple colour then your levels may be quite low.

The recommended daily intake of Iron for adult women is between 12-15mg per day (more is needed if there is a deficiency). Many women who have a heavy menstruation are commonly deficient in Iron as it is lost in their monthly bleeding cycle. Vegetarians, vegans and pregnant women should also observe their levels of Iron.

In cases of Iron deficiency it is recommended to take an Iron supplement which contains co-factors such as Vitamin B12, Folic acid and Vitamin C to improve absorption. There are some foods and minerals which should not be consumed around the same time as an Iron supplement as they may decrease the absorption of Iron into the blood stream. These are caffeine and other minerals such as Zinc and Calcium.

Supplementing with Iron is a recognised way of building Iron stores, however, it is also beneficial to increase Iron rich foods in your diet. Haeme forms of Iron are yielded from animal sources and are considered to be easily absorbed (20-30%), whereas non-haeme forms from vegetable sources have lower absorption rates (5-10%). Approximately 5-30% of Iron ingested from the diet is absorbed.

Flannerys stores have a wide range of supplements which will help to build Iron levels in the body depending on which form you desire. Some recommended products are SpaTone, Floravital, Microgenics Iron Plus or Ethical Nutrients Iron Plus.

In regards to your question regarding Iron injections please speak to your Doctor, Iron injections are given to individuals where malabsorption, inflammatory bowel diseases, iron intolerance or chronic deficiencies are requiring rapid Iron supply. This is a short term option and should be followed up with an Iron supplement and an increase in the consumption of Iron from the diet.

Foods which are high in Iron include:

• Red meats, organic Chicken and Eggs, Seafood, Fish and Pork
• Nuts and seeds (Almonds, Cashews, Walnuts, Sunflower seeds, Sesame seeds and Tahini)
• Dried fruits (Apricots, Dates, Raisins, Prunes and Figs)
• Green leafy vegetables (Spinach, Kale, Rocket, Raddichio, Artichokes, Rhubarb, Broccoli, Chard, Cabbage, Parsley and other dark green herbs such as Yellow Dock)
• Grains, legumes and cereals (Barley, Lentils, Whole Grains and Oats)
• Dried Beans (Lima Beans, Kidney Beans, Navy Beans, Soy Beans, Chick Beans, Pinto Beans and Black Eye Beans)
• Ginger and Strawberries
• Tofu