Iron is an essential element necessary for our body. It is part of the composition hemoglobin, which is a protein found in Red blood cells, which ensures the transport of oxygen, as well as in myoglobin, a protein that allows muscles to fix oxygen.
| European health authorities’ decision |
|---|
Since 2012, European health authorities (EFSA, European Food Safety Authority and European Commission) have made certain health claims related to foods and dietary supplements containing iron. After examining the scientific data, they considered that these products could claim to contribute to:
If and only if These products contain at least 2.1 mg of iron per 100 g or 100 ml or per package if the product contains only one serving. On the other hand, foods and nutritional supplements that contain iron cannot Not Claim :
These claims about the effect are now prohibited for iron-containing supplements. |
Iron deficiency and its uses and supposed properties
Insufficient iron intake can cause Anemia Whose symptoms are, among other things, fatigue and pallor, palpitation Decreased intellectual performance (especially in children) or impaired immune function. danger from loss Iron is higher in some people: for example, women of childbearing age (especially those with heavy periods), pregnant women, teens, older children (especially between six months and four years), vegetarians, athletes, people with ectoderm Digestive.
Inadequate iron intake can be diagnosed by measuring two types of proteins in the blood:hemoglobin and ferritin, a protein whose concentration in the blood makes it possible to assess the state of the body’s iron reserves.
Iron is also offered to improve the physical performance of athletes, the intellectual performance of children and adolescents, as well as to combat fatigue.
How effective is iron?
at the time of loss, describing iron corrects symptoms Related Anemia. In addition, it helps to prevent it, for example in pregnant women.
Studies in sports have shown that supplemental iron intake can improve physical performance if this occurs loss mild; In addition, a rich diet Antioxidants Such as vitamin E, vitamin C and beta-carotene will slow down the decrease in iron stores associated with intense exercise.
In people with mild iron deficiency, supplemental intake appears to be effective in combating fatigue and contributing to intellectual performance.
Precautions to take with iron
It is essential to take iron supplements under medical supervision. Indeed, iron accumulates in the body and its excess can cause serious poisoning: joint pain, diabetes, heart problems, cirrhosis From the liver, until crabs colon and rectum. Taking a large dose of iron can also lead to toxicity with liver and kidney problems, a condition shock And coma. For this reason, iron-rich supplements should be kept out of the reach of children.
Taken in moderate doses (less than 45 mg per day), iron may cause side effects Minor such as abdominal pain, constipation, diarrhea, black stools, nausea or vomiting. Be careful, taking iron supplements may worsen A ulcer Stomach and intestines, as well symptoms Of the disease krone And from here Colitis ulcerative; People with chronic alcoholism should avoid taking iron supplements.
Iron reduces the absorption of some medications such as Antibiotics From the family of cyclins and quinolones, osteoporosis treatments or hormones Thyroid. Leave two hours between taking iron and taking these medications.
Iron Forms and Dosages
Iron is marketed as a powder, tablet, capsule, or liquid containing a variety of types salts (Sulfate, Fumarate, Gluconate) Its iron content is variable. The recommended dietary intake of iron is 7 to 8 mg per day for children over one year of age, 12 to 14 mg in adolescents, 9 mg in adult men and postmenopausal women, 16 mg in women of childbearing age, and 25 to 35 mg per body. In pregnant women, 10 mg in lactating women.
The iron from animal products is absorbed five times more than the iron from plant products. Iron absorption increases when the body’s stores of iron are low and when a meal is rich in vitamin C, consumption of more than two liters of tea per day reduces dietary iron absorption.
Iron food sources
Offal, red meat, poultry, fish, and seafood contain easily absorbable iron, while legumes, dried fruits, seeds, vegetables, and nuts contain iron, which is difficult to absorb. Dairy products contain very little iron.
| Iron expert opinion |
|---|
| Experts agree to keep iron supplements in clearly diagnosed deficiencies under medical supervision. An iron-rich diet helps avoid problemsAnemia. |
| European health authorities’ decision |
|---|
Since 2012, European health authorities (EFSA, European Food Safety Authority and European Commission) have made certain health claims related to foods and dietary supplements containing iron. After examining the scientific data, they considered that these products could claim to contribute to:
If and only if These products contain at least 2.1 mg of iron per 100 g or 100 ml or per package if the product contains only one serving. On the other hand, foods and nutritional supplements that contain iron cannot Not Claim :
These claims about the effect are now prohibited for iron-containing supplements. |
| Iron expert opinion |
|---|
| Experts agree to keep iron supplements in clearly diagnosed deficiencies under medical supervision. An iron-rich diet helps avoid problemsAnemia. |