Why iron deficiency doesn't have to scare us in the dark season.

How iron tablets and iron supplements can help us

During the cold season, the consumption of fresh fruit and vegetables, which are rich in vitamin C - an essential factor for the absorption of iron - often decreases. The body needs this vitamin in order to optimally utilize iron and form red blood cells. Due to the change in diet and a possible increased need (mg) for iron, iron deficiency occurs more frequently in winter.

Why is iron so important for us in the months after the turn of the year?

These weeks favor an increased iron deficiency, as not only does the diet often contain less iron-rich and vitamin-rich foods, but the body also has an increased iron requirement in colder temperatures. A low ferritin level indicates a reduced iron store, which makes this condition much more problematic, especially in winter.

Iron deficiency symptoms in the first months of the year and benefits of iron tablets for greater well-being

Is freezing a sign of iron deficiency?

Feeling cold can be a symptom that indirectly indicates an iron deficiency. As iron is crucial for the formation of red blood cells and therefore for the transportation of oxygen and heat in the body, a deficiency can lead to a reduced heat balance. Nevertheless, chills alone are not a definitive sign, but should always be considered in conjunction with other symptoms.

How does a severe iron deficiency make you feel?

A severe iron deficiency often manifests itself in persistent tiredness, weakness and a general lack of energy. Other symptoms can include pale skin, difficulty concentrating and gastrointestinal complaints. These symptoms result from the limited production of red blood cells and an overall impaired metabolism.

Effective iron intake can promote optimal health

What does taking iron do?

The targeted intake of iron - whether in tablet, capsule or iron solution form - helps the body to produce sufficient red blood cells. This improves oxygen transport, which leads to more energy and increased performance. In combination with vitamin C and B vitamins, anti-ageing effects and a stabilized ferritin value can also be achieved. [1]

Which tablets are the best for iron deficiency?

There are a variety of different iron supplements available today for those affected, which differ in their dosage form and bioavailability. Traditionally, many users reach for iron tablets with 100 mg, film-coated tablets or depot iron, which ensure an even release that is gentle on the stomach. Iron capsules with vitamin C and/or a B complex are also well suited to support an increased iron requirement, for example during pregnancy, heavy menstruation or a vegetarian diet.

A particularly interesting alternative are herbal iron supplements, such as iron from the curry leaf (Murraya koenigii). Curry leaf is a natural source of iron that is rich in non-heme-bound iron and is often offered in combination with natural sources of vitamin C (e.g. amla) to improve absorption. Plant-based iron supplements are considered to be well tolerated and are particularly suitable for people who are sensitive to synthetic forms of iron (such as ferrous sulphate) or who prefer a purely plant-based lifestyle.

It is scientifically known that non-heme iron from plants is absorbed more poorly than heme-bound iron from animal sources - however, absorption can be significantly improved by clever combination with vitamin C or iron absorption-promoting substances.

Is it safe to take iron tablets?

Although iron supplements are widely used, they should not automatically be taken without hesitation. It is advisable to obtain further information and consult a doctor before taking them, especially if you have a predominantly plant-based diet or existing gastrointestinal complaints. An individual consultation will help you find the right preparation, whether as a medicine, film-coated tablet or iron solution.

When should you take tablets for iron deficiency?

For optimum absorption, it is advisable to take iron supplements on an empty stomach or between meals. The combination with vitamin C can support absorption in the gastrointestinal tract. It is important to observe the dosage in ‘mg’ and to adjust the individual iron requirement with the help of targeted examinations and B vitamins, such as those contained in a B complex, namely B2 and B6, but also folic acid and vitamin A.

When are iron tablets useful?

Iron tablets are particularly useful if the body has an increased iron requirement due to symptoms and a low ferritin level. In the case of a clinically diagnosed iron deficiency - for example between October and April - and an insufficient iron supply through the diet, iron tablets, whether as film-coated tablets or depot iron, provide useful support.

What do you need to consider when taking iron tablets?

When taking iron tablets, the dosage in mg and the right time to take them are particularly important. It is important that the tablet or capsule is not taken at the same time as other medicines or meals rich in vitamins in order to avoid interactions. The simultaneous administration of vitamin C and B-complex can promote the absorption of iron, while the gastrointestinal tract is treated as gently as possible.

What are the side effects of iron tablets?

Users often report that iron tablets can cause gastrointestinal complaints. These side effects include nausea, constipation or diarrhea, especially with high-dose preparations such as iron tablets of 100 mg or more. If these symptoms persist, it is advisable to talk to your doctor about alternative forms of administration, such as iron from plant sources.

Sources

[1] https://www.who.int/publications/i/item/9789241510196