3 reasons why you could have a secret iron deficiency

By Shyla Cadogan, RD

Iron deficiencies are pretty common, but many people don’t even know they have a nutritional problem. You won’t know unless you or your doctor suspects there’s an issue and conducts a test, but even if you find out you do have an iron deficiency, figuring out the cause is another story.

Most people assume that if you have an iron deficiency, it just means you aren’t eating enough iron. The reality is that the picture of your health may not be so black and white, as there are many factors that can contribute to iron deficiency. One of those factors is impaired absorption. It’s one thing to consume iron, it’s another thing to actually be able to absorb it. Here are three things that could blunt iron absorption and lead to a deficiency.

Having celiac disease

Anemia and celiac disease both have a strong link to iron deficiency. Celiac disease can damage the part of your small intestine that absorbs iron, which can reduce the body’s ability to absorb it. The damage occurs when gluten is eaten, which is why a gluten-free diet is the gold standard for dietary management of the disease. Current estimates suggest that close to two million Americans have the condition.

Eating lots of calcium with iron-rich foods

Eating a beef burger with extra cheese probably isn’t the way to go if you want to maximize your iron absorption. Beef is rich in heme iron, which is the most bioavailable type of iron. Calcium has been shown to hinder iron absorption, which is important to know if you want to get the most bang for your buck from your iron-rich meals.

Drinking tea and coffee

Coffee and tea are rich in compounds called oxalates and polyphenols called tannins, both of which can reduce iron absorption. If you drink these beverages, try to work them around iron-rich meals rather than making them your drink of choice alongside those meals.

Bottom Line

Consuming insufficient amounts of iron to the point that it leads to iron deficiency anemia is a common occurrence, especially among vegans and vegetarians who are not mindful of their intake. Animal-based iron is typically better absorbed than plant-based iron, so eating plant-based meals means making intentional choices to maximize your iron intake and absorption.

In many other cases, however, it could be that you’re eating enough iron but not absorbing it well. Having celiac disease or other gut issues, eating lots of calcium with your iron-rich foods, and drinking coffee or tea are some of the biggest reasons people have a hard time absorbing and utilizing the iron they eat.

Source: Study Finds

Shyla Cadogan is a DMV-Based acute care Registered Dietitian. She holds specialized interests in integrative nutrition and communicating nutrition concepts in a nuanced, approachable way.

Source: Pixabay

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