Better oxygen supply in spring thanks to iron and vitamin C as natural boosters

Spring is finally here: the days are getting longer, the weather is getting milder and nature is waking up from hibernation. However, many people are still feeling tired or tired despite the spring-like temperatures. What is behind this? One of the most common causes can be low oxygen saturation in the blood, often in connection with a lack of iron and vitamin C. A high-quality supply of these two nutrients can significantly improve the oxygen supply in the body and lead to renewed energy and drive.

Do you regularly feel a lack of energy, even though the weather is finally getting better? Then a closer look at iron and vitamin C will help. Low oxygen saturation can be particularly noticeable if you are looking after a child and your everyday life is also demanding: Stay mindful to stay fit and active through spring together.

In this guide, we look at why iron and vitamin C are so important for oxygen uptake. You will also find out how you can check your blood oxygen levels using a pulse oximeter or other measuring devices. And last but not least, we'll tell you which vitamin C suppliers and plant-based foods contain valuable iron - for a fresh, vital start to spring. Let's go!

Oxygen saturation: Why oxygen in the body is so important

The human body constantly needs oxygen to enable life. Without sufficient oxygen intake, the blood cannot optimally supply the organs, and fatigue or concentration problems are inevitable. In practical terms: Depending on how high or how low your oxygen saturation is, you can feel fit as a fiddle or exhausted.

Nowadays, you can use smartwatches and fitness trackers to keep an eye on values such as your pulse and oxygen saturation. There are also handy oximeters that are attached to your finger. These small devices - including the so-called pulse oximeter - measure the pulse and oxygen content (SpO2) in the blood. Mobile oxygen concentrators (e.g. for long-term oxygen therapy) are often used when a medically necessary oxygen supply is required.

Anyone who suffers from a noticeable lack of energy or has repeatedly cold hands and feet should take a look at their oxygen levels. A quick measurement with a pulse oximeter often clarifies the most important questions.

Blood oxygen: the basis for energy and well-being

Do you often suffer from a lack of energy or cold extremities? Blood oxygen is not just an abstract value that can be measured with a device such as a pulse oximeter. It is the be-all and end-all for every cell in the body. Especially in spring, when the body needs to wake up from winter fatigue, a high-quality oxygen supply is essential.

What blood oxygen levels are normal?

SpO2 values above 95% are usually considered normal. If the values are below 90%, this is referred to as a critical oxygen deficiency. The pH value and the acid-base balance are also relevant here to ensure a good oxygen supply. If your value is only 92% in the morning, even though you have slept well, an iron or vitamin C deficiency could be the order of the day - it may be worth checking quickly

Iron requirement: The key to oxygen binding in the blood

What is iron good for in the body?

Iron is an essential trace element that is responsible for the formation of the red blood pigment haemoglobin in the body. Haemoglobin transports oxygen to the cells. The higher the iron reserves, the more reliably the blood can transport oxygen. It therefore contributes to normal energy metabolism.

Where does it contain the most iron?

Meat (e.g. red meat, liver) often contains pure iron in an easily absorbable form. In a vegan diet, pulses (lentils, chickpeas) and spinach are important sources. If you hardly eat any animal products, it may be worth taking an iron capsule. This way you can ensure that your iron levels remain stable even without eating meat.  

Tip: Make sure you take vitamin C at the same time to promote iron absorption.

How can you recognize an iron deficiency?

An iron deficiency often manifests itself through paleness, tiredness and reduced performance [2]. In addition, those affected sometimes complain of brittle nails, headaches or constantly cold feet.

Vitamin C requirement: How vitamin C promotes iron absorption

Vitamin C is not only an immune booster, but is also important for the absorption of iron in the body. Especially when switching to a fresh spring diet, it makes sense to keep an eye on your vitamin C requirements in order to keep oxygen saturation levels stable.

What are the symptoms of a vitamin C deficiency?

Vitamin C deficiency is often noticeable through increased susceptibility to infections, tiredness or bleeding gums [1]. If you are also often tired, you may have a combination of iron and vitamin C deficiency.

Where is vitamin C found?

Vitamin C is found in the following sources of vitamin C, among others:

• Peppers
• Citrus fruits
• Berries
• Kiwis

Especially when you need to eat quickly and fruit is not an option, you can take high-quality vitamin C supplements to replenish your vitamin C stores.

Conclusion: Oxygen full: get off to a flying start with iron and vitamin C

A better oxygen supply in spring can improve your quality of life and counteract the dreaded spring slump. If you also keep your blood well supplied - with sufficient iron and vitamin C, for example - you can promote highly efficient oxygen binding in the red blood cells. This allows the body to develop more power and enjoy spring to the full.

Iron ensures smooth oxygen transport, while vitamin C improves absorption and prevents oxidative stress. In combination with conscious exercise and, if necessary, a check using a pulse oximeter or a measurement of the SpO2 values, it is easy to see whether the oxygen saturation is stable. If it is too low, a mobile oxygen device, mobile oxygen concentrator or other oxygen concentrators offer a medically supported option.

This will give you a spring-like restart with fresh energy, an improved oxygen supply and the good feeling that your body is optimally prepared for the warm season.

FAQ section

How low can the oxygen saturation be?

As a rule, values below 94% are considered to be too low. For example, if you regularly measure only 92% in the morning, even though you should actually feel rested, this may be a sign of insufficient oxygen supply. In such cases, it is worth talking to a medical team and adjusting your diet or lifestyle if necessary.

How low can the oxygen saturation drop?

If the values are below 90 %, medical clarification should be sought as to whether a mobile oxygen device is advisable. Some people measure their oxygen levels on their finger and find that they fall below 90% during exertion - this can be critical, especially in the case of cardiovascular disease.

What is a normal blood oxygen level?

In healthy people, SpO2 values are usually between 95% and 99%. If you are actively involved in sport or enjoy long walks in spring, you will usually find values in this range. A short-term deviation does not always have to be problematic.

What level of blood oxygen is critical?

Below 90 %, the oxygen supply can be severely restricted. Those affected often experience rapid exhaustion or dizziness. In such cases, it is advisable to seek professional advice immediately.

How high must the oxygen supply be?

Ideally over 95%. In severe cases, long-term oxygen therapy may be necessary. Some shoppers opt for a mobile oxygen concentrator if their oxygen levels are chronically low in order to maintain flexibility in their everyday lives.

What oxygen supply is available?

From simple measurements with an oximeter on your finger to a mobile oxygen concentrator (e.g. Inogen Rove), there are various options available. If you only have temporary problems, regular checks with an oximeter are often sufficient. For chronic problems, a portable device can provide oxygen “on the go”.

How can you increase the oxygen in your body?

Through exercise in the fresh air, a healthy diet and, if necessary, supported by iron, vitamin C or oxygen therapy. Practical example: If you take a 20-minute walk every day, keep an eye on your iron and vitamin C levels (in the form of a capsule or tablet, for example) and drink enough, you will often notice more energy after just two weeks.

When do you need oxygen therapy?

If the low oxygen saturation persists despite all measures or in the case of specific cardiovascular diseases. A mobile oxygen device can make everyday life much easier, especially when it comes to spring-cleaning the house or running around with the child.

What is vitamin C good for?

Vitamin C supports the immune system, protects against oxidative stress and increases iron absorption. If you only eat a little fruit every day, for example, you can consider vitamin C supplements (capsules, juices, powder) to cover your daily requirement (e.g. 80-100 mg).

How does a vitamin C deficiency manifest itself?

Frequent infections, bleeding gums, rapid exhaustion. Sometimes it also takes longer for wounds to heal. In such cases, a glass of freshly squeezed orange juice or an extra portion of paprika in a salad can provide initial relief.

Should you take vitamin C every day?

Yes, a daily intake is often advisable as vitamin C is not stored by the body. If you are stressed in the morning, you can take a vitamin C capsule at lunchtime, for example, or have a smoothie with a high vitamin C content.

Where does it contain the most iron?

Liver, red meat or pulses and spinach if you are vegan. Wholemeal products also contain small amounts of iron. Important: Food containing vitamin C combined with iron-rich foods improves absorption.

What are the signs of iron deficiency?

Paleness, tiredness, headaches, poor performance. Some sufferers also notice brittle nails or hair. In this case, a dietary adjustment or short-term supplementation often helps.

How can iron deficiency be remedied quickly?

An iron-rich diet or pure iron in the form of supplements can help - medically supervised therapy is advisable in the case of a pronounced deficiency. A realistic example: If your blood count shows low iron levels on examination, your medical team can prescribe iron capsules, which will allow you to feel an improvement after just a few weeks.

What is iron good for in the body?

Iron promotes oxygen transport and is important for the formation of red blood cells. Especially if you want to be active - be it spring cleaning or sport - a sufficient iron level is the foundation for sustained performance.

Sources

[1] https://www.msdmanuals.com/vitamin-c-mangel
[2] https://www.internisten-im-netz.de/eisenmangel/krankheitsbild

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