Iron deficiency linked to mental health disorders, affects 1.2 billion people globally

Iron deficiency affects over 1.2 billion individuals worldwide. Here are its typical symptoms.

• Fatigue
• Pale skin, brittle nails
• Shortness of breath
• Pain and dizziness
• Cold hands and feet
• Inflamed tongue
• Craving for non-nutritive substances (like ice)
• Loss of appetite for nutritive substances

Iron deficiency can lead not only to anemia, but also to a decline in mental health.

Individuals suffering from depression, adaptive and anxiety disorders should - apart from receiving treatment and making regular psychiatrist visits - consistently monitor their iron levels to ensure deficiency isn't contributing to their mental state.

Iron – How to integrate it into your diet?

The ideal iron concentration in adults should typically range from 55‒60 to 180 μg/dl, with the concentration in women being roughly 20 μg/dl lower than in men.

The most frequent cause of deficiency is insufficient iron intake through diet. The remedy lies in having a diet rich in iron. There are two forms of iron: heme and non-heme.

Heme iron is primarily sourced from animal foods (like shellfish, offal, turkey, red meat, eggs), whereas non-heme iron is predominantly obtained from plant foods (like legumes, quinoa, spinach, pumpkin seeds, broccoli, tofu, nuts, dried fruits).

Heme iron is absorbed easily by the body, whereas non-heme iron has very low absorbability (ranging from 2 to 10 %). Hence, the easiest way to increase your blood iron levels is by including more animal foods in your diet.

Those who wish to maintain their vegan or vegetarian diets should focus on including Vitamin C-rich foods (like tomatoes, citrus fruits), which assist in iron absorption.

Iron supplementation is another alternative. However, it's crucial to consult a doctor before starting any iron supplementation. Your doctor can perform the necessary tests, assess your iron level, and identify the deficiency's root cause. Uncontrolled iron supplementation can be harmful, particularly in individuals who have not been diagnosed with a deficiency.