Low iron
5Katey
Posts: 371 Member
Had several blood tests over the past couple years all indicating low hemoglobin. It seems every time I cut calories, it goes down more. I eat a good amount of spinach to increase iron levels, is there anything else I could add without dramatically increasing calories? Iron supplements make me feel sick, so I really don't want to take them.
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Replies
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This would be a great thing to discuss with your doctor (there are some supplements that are easier on the stomach than others and your doctor may help you locate them if supplementation is indicated), but here is a useful (to me, anyway) list of iron-rich foods.
https://www.redcrossblood.org/donate-blood/blood-donation-process/before-during-after/iron-blood-donation/iron-rich-foods.html7 -
I used a liquid iron supplement when I needed one. It's less constipating than the pills. Amazon has it.3
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There are some good iron fortified food options too!
I live in Canada, Presidents Choice (which you can get at superstore or shoppers drug mart) has maple brown sugar oatmeal which has 40% iron in one packet- 160 cals. Probably the best thing I’ve found as far as low calories go. Some protein bars/ protein powders/ cereal have iron. Anyways check for that stuff in the grocery store. My mom is constantly sending me care packages of random foods she has found with high iron haha.
**talk to your doctor and see what they suggest** if you are very anemic eating iron rich food alone probably won’t build up iron stores in your precious bod! Most people I know have had to try a few iron supplements before they found one that worked for them, it’s not one size fits all but there are lots of options for supplements that are easier on the stomach!!2 -
Has your doctor investigated why it keeps dropping?2
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Spinach is a terrible source of iron. All it has is non-heme iron, which isn't absorbed well by the body. As little as 2%.
Chickpeas or fortified cereals would be better.9 -
Red meat. Mollusks. Chicken liver. Pork.
The body has an incredibly hard time absorbing iron from plant sources. And a much easier time from blood sources.
You can try cooking your food (rice, pasta, potatoes) with a lucky iron fish too.
When eating your high iron food, yes to pairing with citrus, NO to pairing with calcium sources (milk, cheese, etc). Citrus helps absorption. Calcium blocks it.3 -
Thank you @janejellyroll @quiksylver296 @capops @Terytha @VeryKatie for all the helpful suggestions! Very appreciated😊2
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Oh one more thing... i know you said no iron pills. But if you do decide to try... a slow release one helps a lot with stomach discomfort. Such as feramax150. They are pricey though ($50 for 100 vs $8 for old style ones). Worth it in my opinion.2
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@emmabrookes1 , yes, he says that what's showing in my hemocrit is related to iron deficiency. I think when I was consuming more calories than I should, I managed to get more trace amounts. When I cut back in calories, I get really deficient. I'm really not much of a meat eater, not vegetarian, but just never loved the taste.2
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Have you tried taking iron tablets with your meal? Then it's generally easier on the stomach. Do you feel tired or out of breath easily? Then you, or rather your GP really should do something.4
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I'm really not much of a meat eater, not vegetarian, but just never loved the taste.
How about eggs? Eggs are a decent source of iron. Seafood is also good.
Otherwise citrus will help the absorption of non-heme iron. I guess that's why my spinach salad at restaurants usually has oranges in it.1 -
I'm in the same boat, horrible ferritin level of 8 and all these months trying different supplements and I can't get it to raise, all these people say ask the doctor but he's no help and just gives me Feosol and tells me to just deal with the side effects, I'm a huge meat eater so I'm thinking I'm just not absorbing it for some reason or it's from heavy periods, I fell for you though cuz low iron sucks the life outa you😔3
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I'm in the same boat, horrible ferritin level of 8 and all these months trying different supplements and I can't get it to raise, all these people say ask the doctor but he's no help and just gives me Feosol and tells me to just deal with the side effects, I'm a huge meat eater so I'm thinking I'm just not absorbing it for some reason or it's from heavy periods, I fell for you though cuz low iron sucks the life outa you😔
Have you gotten your dr to look at your B (B12) vitamin levels? You need B vitamins to store ferritin, so if iron isn't helping, maybe B is part of the problem? Ferritin is a bit different than iron. They're related so thats why iron supplements help with ferritin, but B can too, I believe.
And by your doctor. ... i mean a different doctor who is willing to actually work with you, not the crap one you've seen who doesn't care.
Heavy periods suck. I think that was my problem too. Pregnancy helped me with that HAHAHAHA. No periods... so me taking iron supplements and prenatals got me to where I needed to be, and it hasn't gone back down (my periods are less heavy now that I've had babies). What a horrible solution hahahah. Well I mean babies are awesome. But if you don't want one it won't help lol.5 -
I had a ferritin level of 6...the doctor had me take slowfe (over the counter).I never had any iron pill side effects..I had to return in 3 months for another blood draw..reason being to ensure my level was rising..that was important because if it wasn't they would need to find out why..I was lucky my level started responding..they attributed my low levels to my frequent blood donations..I since have had to dial that back..I agree with everyone..see a doctor for your "why"..iron supplements are not to be experimented with..good luck..4
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A 2017 study showed the iron is best absorbed when you dose every other day. This allows a liver producing enzyme that prevents over absorption to drop, when levels are low you can actually absorb better so a higher dose every other day absorbs and will bring up your levels better than dosing daily or twice daily as some docs prescribe. I mentioned this to my gyn after 15+ years of zero progress with bottomed out ferritin levels. He was happy that I did my reasearch, agreed I should give it a shot, and in 6 months! For real, 6 months my levels were normal. I dosed it with a vit c supplement every second day. After my levels raised we dropped it to every 4th day, and now every week. I also keep my red meat intake high as I lose a lot of blood monthly even after surgery.
Talk to your doc and see what they suggest. The every second day dosing also relieved many of the ongoing digestive issues.6 -
When I lost 45lbs a couple years ago over ~6months I was a little too aggressive, and low iron caused me to lose a lot of hair. My dr prescribed 300mg iron tablets daily with vitamin C. To counter the constipation, I also took a tablespoon of psyllium daily, and prunes when needed (I found also taking omega3 tablets helped, not sure if that is a thing for anyone else). Drinking lots of water helped too.
For me, lower calories just made an existing problem worse - I eventually realized the fatigue/dizziness I've always experienced on my period was related to low iron, and it's not nearly as bad when I'm treating it. I don't take the 300mg anymore (I also regained and won't be eating as low as I did when losing now), but I still take the "easy on your stomach" over-the-counter version (and take the psyllium).
I recommend staying in contact with your doctor, they will test your blood to see if what you do is working.2 -
Have you tried a supplement called blood builder? I've taken it for low iron for about 10 years now. I have bad menstrual cycles, so I suspect it's that. I am never without a bottle of blood builder. It's different that the typical iron pill. You can get it at Sprouts if you're in the US 🙂0
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How many calories are you cutting when lose weight? What foods are you eliminating? Consider cutting fewer calories and give more thought to what you’re eliminating and what you’re keeping in your diet. A modest deficit should not cause your iron to plummet.3
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For those with heavy periods, please have your doctor check to make sure it's not fibroids. Many women (especially women of color) have them and they can be a source of anemia and low iron.5
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@pink_mint no, I haven’t heard of it. I live in Canada; not sure if we have it, but thx, will check it out.0
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Vitamin C helps me absorb iron.
I take doctor prescribed Vitafol a pregnancy gel multivitamin vitamin doesn’t upset my many stomach conditions or ulcers 0cal. I also have Iron pregnancy vitamin. Their made to cause less nausea.
Been my whole life iron struggles.
I eat certain foods (take with vitamin C rich food or pill for the day)
1.Dark Choc
2.Spinach
3. Tofu
4. Beans
5. Broccoli
6. Whole wheat breads
7. Egg
8. Meats especially liver (liver for bad episode)
9. Nuts
10. Some cereals
11. Potatoes
12. Some berries
13. Mushrooms
14. Certain veggies to fruits
15. Quinoa
Make sure each meal has iron rich foods included.
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@JRsLateInLifeMom thank you so much for the comprehensive list! I never thought about taking a pregnancy vitamin for iron, but I may tolerate that better, since they didn’t seem to bother me with any of my pregnancies.😊1
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