Iron

jb_sea
jb_sea Posts: 1 Member
in Food and Nutrition
I am the rare male who can't seem to ingest enough iron in his routine diet. Any suggestions on how to increase iron over a sustained period of time?

Thx

Replies

  • psuLemon
    psuLemon Posts: 38,425 MFP Moderator
    Are you iron deficient as shown by a blood test?


    Red meat, beans, seafood, etc..

    http://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/manage/ptc-20266647
  • annacole94
    annacole94 Posts: 997 Member
    Also, many entries on MFP don't include details like iron. So your intake could be fine and show low based on your logs.
  • TeaBea
    TeaBea Posts: 14,517 Member
    Dark leafy greens, many cold cereals have iron. Vitamin C can help with absorption, calcium can limit absorption.

    My blood bank suggested spinach salad with a citrus dressing.

    I second..... be wary of iron supplements. Stand alone supplements have way more than 100% RDA. Multivitamins with normal amounts of iron have a child proof cap....too much iron is dangerous.
  • DannyYMi54321
    DannyYMi54321 Posts: 77 Member
    jb_sea wrote: »
    I am the rare male who can't seem to ingest enough iron in his routine diet. Any suggestions on how to increase iron over a sustained period of time?

    Thx

    Hi - I have a form of anemia. It could become rather severe without proper treatment. My hemaglobin has been as low as around 7.0. My Ferritin level has fallen below 9, and my iron binding capacity has been something like 85%.

    I've actually done a lot better taking a Ferritin supplement as my primary iron source, and augmenting that with organic chelates of iron first, and only using the inorganic iron supplments (ferrous sulfate is the common form in inexpensive, black iron supplement tablets sold at every pharmacy). I also need to take B vitamins and Vitamin C to help it be absorbed and utilized.

    I've only been able to get the Ferritin tablets through Amazon.com - the brand is CR (Cardiovascular Research). They aren't very expensive, about $12 for a month's supply.

    The hematologist I see has been very willing to test me whenever I feel it's needed, and has been very open to working with me to try to control this in ways that don't make me feel bad all of the time. I've noticed a lot less GI distress when taking the Ferritin than when taking inorganic iron, and the Ferritin seems to bring my iron levels up faster too.
  • lynn_glenmont
    lynn_glenmont Posts: 10,086 Member
    annacole94 wrote: »
    Also, many entries on MFP don't include details like iron. So your intake could be fine and show low based on your logs.

    Also, the 100% mark on U.S. label is 100% of the 18 mg needed by menstruating females. OP, I'm guessing as a male you're not menstruating, so your RDA for iron is only 8 mg per day, or about 44% if you're tracking from food labels/MFP. (Assuming you're basing your concern on tracking nutrients in your diet -- if this concern is based on blood work, just ignore me.)
  • isabellapanzica9387
    isabellapanzica9387 Posts: 68 Member
    There are many breakfast cereals that have 50% of your recommended iron intake per a cup. So two cups and you meet your iron goal. Just look at the box on the nutrition facts and you will see the percentages.
  • jessicagreen1828
    jessicagreen1828 Posts: 133 Member
    Caffeine decreases the amount of ion you absorb from foods. Ease off the caffeine and you may find your energy increases
  • UltraVegRunnerBabe
    UltraVegRunnerBabe Posts: 163 Member
    Dried figs! 11% of your iron from dried Turkish figs, as well as 16% of your calcium. 100 grams^^^

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