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Women and Iron

highervibes
highervibes Posts: 2,219 Member
edited February 4 in Food and Nutrition
I've been watching my iron intake and more often than not I fall short, some days REALLY short. Anyone else struggle with iron? I find if I eat fortified cereals and such, I fall short on protein. Wondering if I should just supplement? My last blood work revealed I had lower than optimal iron levels .45 I think if I recall correctly. Ideas?

Replies

  • DrMAvDPhD
    DrMAvDPhD Posts: 2,097 Member
    Steak.
  • highervibes
    highervibes Posts: 2,219 Member
    Steak.

    This is what I thought too, but it's actually much lower in iron than I thought. I typically eat rib eyes or veal chops.
  • socioseguro
    socioseguro Posts: 1,679 Member
    Red meat
    Egg yolks
    Dark, leafy greens (spinach, collards)
    Dried fruit (prunes, raisins)
    Iron-enriched cereals and grains (check the labels)
    Mollusks (oysters, clams, scallops)
    Turkey or chicken giblets
    Beans, lentils, chick peas and soybeans
    Liver
    Artichokes
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    1) I wouldn't trust the listings on the MFP food database at face value. if you're concerned about it, make sure you're double checking the listings against the nutritional labels, or USDA listings.

    2) Iron rich foods include but are not limited to: red meat, whole egg (yolk rich in iron), dark leafy greens like spinach, dried fruit, certain shell fish, poultry giblets, many legumes, liver and anchovies.\

    And of course you can take a supplement.

    Also, I just read that you're more likely to absorb the iron if you pair these iron rich foods with foods rich in vitamin C. Kind of like how Vitamin D helps absorption of calcium.
  • DrMAvDPhD
    DrMAvDPhD Posts: 2,097 Member
    Well steak is still a good idea, IMHO. But kale and spinach are also pretty good without the processed carbs.

    ETA Iron is difficult to absorb as a supplement and adequate doses are known to cause undesired side effects. I would steer clear of that route unless you are actually anemic.
  • highervibes
    highervibes Posts: 2,219 Member
    .

    Also, I just read that you're more likely to absorb the iron if you pair these iron rich foods with foods rich in vitamin C. Kind of like how Vitamin D helps absorption of calcium.

    Thank you. I also try and avoid caffein the hour or so before I eat iron containing food (and after) becuase aparently that hinders absorption.
  • highervibes
    highervibes Posts: 2,219 Member
    Well steak is still a good idea, IMHO. But kale and spinach are also pretty good without the processed carbs.

    ETA Iron is difficult to absorb as a supplement and adequate doses are known to cause undesired side effects. I would steer clear of that route unless you are actually anemic.

    Steak, lamb, pork... I eat a lot of meat so I was still surprised to see myself fall short. I'm nowhere near anemic so a supplement is probably excessive. Going to check rapini and spinach. Love those!
  • kr1stadee
    kr1stadee Posts: 1,774 Member
    I take a multi with 55% of my RDI.
    The rest comes from my food sources. Dark chocolate has a very decent amount of iron - bring on the chocolate!!
  • Lizzy622
    Lizzy622 Posts: 3,705 Member
    My favorite source is unsweetened Cacao powder. I do supplement when I really fall short though.
  • DymonNdaRgh40
    DymonNdaRgh40 Posts: 661 Member
    Great advice ladies!

    I'm also low with iron and simply take a multivitamin to help meet my daily requirement. I also pair foods with vitamin C along with foods rich in iron for better absorption. It's easy to do when you prepare salads with kale or spinach along with steak or any other protein. I wouldn't take an additional iron supplement unless your physician advises you too.
  • bcattoes
    bcattoes Posts: 17,299 Member
    I would advise NOT taking an iron supplement without talking to your physician about dosage first. Have you actually had a blood test to see if your iron is low, or is your concern based on MFP tracking only?

    I've been turned away from giving blood several times due to low iron, but my doctor always told me not to take a supplement because it wasn't low enough to warrant it (As she put it "You have enough, just not enough to share.") and too much iron can be as dangerous as too little.

    Eat more beans, dark greens and red meat was always the advice I got.
  • Hadabetter
    Hadabetter Posts: 942 Member
    Iron from red meat is of a type called "heme iron" which is utilized by your body much better than is non-heme iron from non-meat sources. However, you can get more bang for your buck with non-heme iron by eating it along with something containing Vitamin C.

    And there's nothing wrong with taking an iron supplement, especially for premenopausal women who don't eat much read meat
  • highervibes
    highervibes Posts: 2,219 Member
    I would advise NOT taking an iron supplement without talking to your physician about dosage first. Have you actually had a blood test to see if your iron is low, or is your concern based on MFP tracking only?

    I've been turned away from giving blood several times due to low iron, but my doctor always told me not to take a supplement because it wasn't low enough to warrant it (As she put it "You have enough, just not enough to share.") and too much iron can be as dangerous as too little.

    Eat more beans, dark greens and red meat was always the advice I got.

    I'm not sure if it's "low" but my doctor said he'd like to see it higher. I was surprised because I eat a lot of meat and eggs. I wouldn't start supplementing without my doctor's advice though. I go for more bloodwork this month so we'll see how it compares to May's results.

    And yes, I was specifically in a panic because of the MFP numbers but I recently looked up egg yolks and it said 0 for iron so I'm thining some entries are inaccurate like you suggest.
  • RM10003
    RM10003 Posts: 316 Member
    Sounds like you're going to talk to your doctor, which is good. Just wanted to reiterate for others, though, that not hitting your MFP target does NOT automatically mean you're deficient, so don't worry about it until you actually test low. I don't supplement and I rarely hit my iron target but still test high enough to give blood every 8 weeks (or whatever the window is).
  • Michelle_dirtracer
    Michelle_dirtracer Posts: 245
    I am anemic. I can eat iron rich foods all day long but my body will not absorb the iron. My doctor has me on high dose supplements. Is the number on MFP when it comes to iron bothering you? Or, do you feel weak? My hemaglobin levels before the supplements is 7.5. VERY low. Go see your doctor and get their advice.
  • littlebudgie
    littlebudgie Posts: 279 Member
    Two foods whose iron content surprised me are mussels and parsley. Mussels are a fantastic source of iron - gram per gram, they have more than 4 times as much iron as a steak. Spinach is famous for its iron content, but parsley is actually twice as iron-rich. Great reason to go get yourself a bowl of tabouleh.

    Combining non-heme iron (iron from non-meat sources, including eggs) with vitamin C will increase the absorption of iron. Calcium will decrease absorption of both heme and non-heme iron, so you might want to stay away from the fortified cereals, since I'm assuming you have them with milk.
  • Delicate
    Delicate Posts: 625 Member
    I just use supplement, im anaemic .

    I get the liquid stuff, feroglobin (apparently it is easily absorbed and wont cause you constipation like alot iron supplements).
  • highervibes
    highervibes Posts: 2,219 Member
    Two foods whose iron content surprised me are mussels and parsley. Mussels are a fantastic source of iron - gram per gram, they have more than 4 times as much iron as a steak. Spinach is famous for its iron content, but parsley is actually twice as iron-rich. Great reason to go get yourself a bowl of tabouleh.

    Combining non-heme iron (iron from non-meat sources, including eggs) with vitamin C will increase the absorption of iron. Calcium will decrease absorption of both heme and non-heme iron, so you might want to stay away from the fortified cereals, since I'm assuming you have them with milk.
    [/quotte]

    I love muscles and parsley... Perfect!q
  • highervibes
    highervibes Posts: 2,219 Member
    Two foods whose iron content surprised me are mussels and parsley. Mussels are a fantastic source of iron - gram per gram, they have more than 4 times as much iron as a steak. Spinach is famous for its iron content, but parsley is actually twice as iron-rich. Great reason to go get yourself a bowl of tabouleh.

    Combining non-heme iron (iron from non-meat sources, including eggs) with vitamin C will increase the absorption of iron. Calcium will decrease absorption of both heme and non-heme iron, so you might want to stay away from the fortified cereals, since I'm assuming you have them with milk.
    [/quotte]

    I love muscles and parsley... Perfect!
  • SummerLovesPhil
    SummerLovesPhil Posts: 242 Member
    Most menstruating women should supplement iron, or so I've read. I like Floradix Iron + Herbs, which is a whole food supplement that also has B vitamins. It costs about $20 for a month's worth at the natural foods store.
  • rabblerabble
    rabblerabble Posts: 471 Member
    Most days, my sandwich for lunch contains a liberal portion of fresh spinach leaves.
This discussion has been closed.

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