People who run regularly, have certain medical conditions, or take medications that reduce iron absorption are at risk of iron deficiency.
Iron deficiency affects the production of hemoglobin, the protein that carries oxygen from the lungs to all parts of the body. This can lead to symptoms such as fatigue, weakness, shortness of breath, dizziness and pale skin.
Most of the iron in the body comes from a protein in red blood cells called hemoglobin. Chronic blood loss is the main cause of iron deficiency. This can occur with heavy menstrual periods, surgery, use of blood-thinning medications, or certain health conditions such as peptic ulcers.
Not consuming enough iron-rich foods in vegetarians and vegans can also be a cause. Sometimes people take iron supplements or eat plenty of iron-rich foods but still have many factors that hinder the absorption of this mineral.
Chronic disease
Certain medical conditions, such as celiac disease and Crohn’s disease, can affect your body’s ability to absorb iron from food. Other chronic conditions, such as kidney disease and cancer, can also interfere with your body’s ability to store iron properly.
Regularly drink coffee and tea
Drinking coffee, tea, and milk can also affect iron absorption, especially when consumed close to the time of iron supplementation. Coffee and tea are high in compounds called oxalates and flavonoids called tannins. Tannins and oxalates bind to iron to form non-nutritive compounds, thereby limiting the absorption and use of iron. Milk contains casein, calcium, which also directly reduces absorption.
People taking iron supplements should take them on an empty stomach, 1-2 hours before consuming the above beverages to avoid affecting absorption. The most ideal time is early in the morning on an empty stomach, taken with water or fruit juice rich in vitamin C such as orange juice.
Use certain medications
Using certain anti-inflammatory and pain-relieving medications can negatively impact iron levels in the body. They can irritate the lining of the upper digestive tract, causing mild or severe bleeding, which can put you at risk for iron deficiency. Some antibiotics can also cause hemolysis or the breakdown of blood cells, contributing to low iron levels.
Other medications and vitamins can inhibit iron absorption when taken with iron supplements. People taking these supplements should consult their doctor or dietitian to understand what medications they are taking that may affect absorption.
Runner
High-intensity exercise such as running and hiking, especially on hard surfaces, contributes to the breakdown of red blood cells in a condition called march hemoglobinuria. This iron deficiency is also called impact hemolysis. It occurs when capillaries in the feet repeatedly hit the ground with high intensity.
Pregnant and lactating women
Pregnancy, breastfeeding, rapid physical growth in children and adolescents also increase the body’s need for iron. In women, the menstrual period also poses a similar risk if the cycle is heavy and heavy.
A blood test can show the level of iron in the body. Symptoms of iron deficiency anemia include fatigue, headache, brittle nails, pale skin, shortness of breath, dizziness, and increased heart rate. Long-term anemia can lead to more serious consequences such as organ failure, heart failure, and kidney failure. People who suspect they have iron deficiency should see a nutritionist to find out the cause and correct it promptly.