Early stages of iron depletion can be asymptomatic or only present as fatigue. In these early stages, ferritin levels can be depleted without the changes in the CBC, but it is often an overlooked test when ordering routine blood-work. Most women of childbearing age could benefit from screening for iron depletion in the form of a serum ferritin test (a reflection of the body’s iron stores). Iron depletion can eventually lead to full-blown anemia, which is easily avoided with daily lowdose iron supplementation. Also, iron requirements double during pregnancy, and stores can continue to drop with each subsequent pregnancy due to the body’s increasing demands for iron.
When considering what form of iron is best to take for you, this mineral is found in various foods but under distinctive forms with differing absorption profiles. Food based iron from meat, poultry and fish tends to be absorbed two to three times more efficiently than sources coming from plants. Heme iron is usually sourced from red meat, poultry, and organ meats such as liver, which your body can easily assimilate. Vegetarian and vegans who primarily consume plant-based diet consume the less absorbable form of non-heme iron putting them at higher risk of deficiency. This warrants careful meal planning to ensure adequate daily intake. Simultaneous consumption of vitamin C containing foods can increase the amount of iron absorbed, such as citrus fruits. Most iron supplements on the market today contain non-heme sources usually bound with other amino acid chelates to enhance the absorption profile.
A diet rich in leafy vegetables, meat when appropriate and appropriate labwork is the foundation for beating fatigue associated with iron deficiency anemia. Prevention with iron rich foods and supplementation when necessary is the best standard of care.