Iron

1. Class of Mineral:

1. • Type of mineral: Metal
   • Alkalizing or acidifying: Acidifying

2. How the Body Utilizes the Mineral:

Iron is an essential mineral that plays a crucial role in the production of haemoglobin, which is responsible for carrying oxygen in the blood. It is also involved in various metabolic processes and supports the immune system.

3. Mineral Supplement Dosage:

3. • RDA: The recommended dietary allowance for iron is 8 mg for men and 18 mg for women between the ages of 19 and 50. Women who are pregnant or lactating require more, with a recommended intake of 27 mg and 9 mg, respectively.
   • Typical Dietary Intake: The average dietary intake of iron varies depending on age, sex, and dietary habits. For example, women tend to consume less iron than men, and vegetarians and vegans may have a harder time meeting their iron needs.
   • Tolerable Upper Intake Level (UL): The UL for iron is 45 mg per day for adults. Consuming more than the UL can lead to adverse health effects.

4. Symptoms of a shortage:

1. • Iron deficiency can lead to anaemia, which is characterized by fatigue, weakness, pale skin, and shortness of breath.
   • Other symptoms include dizziness, headaches, and brittle nails.
   • Symptoms of too much of the mineral:

5. Excess iron can cause:

• • Gastrointestinal discomfort,
  • Constipation,
  • Nausea,
  • Vomiting, and
  • Abdominal pain.
  • In severe cases, it can lead to liver damage, organ failure, and even death.

6. Mineral Supplement Forms:

Iron supplements are available in various forms, including:

• • Ferrous Sulphate,
  • Ferrous Gluconate, and
  • Ferrous Fumarate.
  • Ferrous sulphate is the most common and is considered the most absorbable form.

7. Various food sources for the mineral:

Iron can be found in both animal and plant-based foods. The most bioavailable sources of iron are animal-based, such as

• • red meat,
  • poultry,
  • fish, and
  • Eggs

Plant-based sources include

• • leafy green vegetables,
  • legumes, and
  • fortified cereals.

8. How to take the mineral with reference to:
   • Meal Timing: Iron supplements should be taken with a meal or shortly after, as this can help improve absorption.
   • Time of Day: It is generally recommended to take iron supplements in the morning, as this can help reduce the risk of gastrointestinal side effects.
   • Other: Avoid taking iron supplements with coffee, tea, or calcium-rich foods, as these can interfere with absorption.

9. Positive and Negative Interactions

Positive Interactions:

• • Vitamins and minerals:
    • Vitamin C: Enhances the absorption of iron.
    • Vitamin A: Improves iron absorption when consumed with a source of iron.
    • Vitamin B12: Helps the body use iron more efficiently.
  • Medication:
    • Erythropoietin: Stimulates the production of red blood cells and can be used in conjunction with iron supplements to treat anemia.
  • Other:
    • Iron-rich foods: Consuming foods high in iron, such as red meat, poultry, and fortified cereals, can help increase iron levels in the body.

Negative Interactions:

• • Vitamins and minerals:
    • Calcium: Can interfere with the absorption of iron.
    • Zinc: May reduce iron absorption when consumed in large amounts.
  • Medication:
    • Antacids: Can decrease the absorption of iron.
    • Proton pump inhibitors: May decrease the absorption of iron.
  • Other:
    • Tannins: Found in tea and coffee, tannins can bind to iron and reduce its absorption.
    • Phytates: Found in some legumes and grains, phytates can also bind to iron and decrease its absorption.

10. Contraindications and Risks:

10. • Iron supplements should be avoided in individuals with hemochromatosis, haemolytic anaemia, or other conditions that cause iron overload.
    • Consult with a healthcare professional before taking iron supplements if you have a history of gastrointestinal issues or are taking any medications.