I'm exhausted !

I'm exhausted !

This complaint is the one that comes up most frequently from the people I treat in the context of my practice. Whether students, teachers, full-time employees, new moms or others, everyone is exhausted. But why then?

Can iron levels be the cause?

When I meet a new patient, I first ask them about their eating habits. Then I ask him how he feels (e.g. exhausted, depressed, dizzy, sick, weak, etc.) and how long he has been feeling this way. Obviously, a certain number of health problems can be the cause of said discomfort, but for my part, I choose to investigate iron levels, particularly in women.

What is iron?

Iron is a trace element essential for the production of hemoglobin in red blood cells. Since the body is unable to generate iron on its own, it is essential to obtain sufficient amounts through diet and supplementation.

What is hemoglobin now?

Hemoglobin is responsible for transporting oxygen from the lungs to the tissues of the human body. If iron levels in the body drop too drastically, hemoglobin production stops because the body can no longer produce proteins without sufficient iron stores.

Iron in our body

Fortunately, once the body reaches homeostasis again and its iron levels are replenished, all iron-dependent functions return to normal.

By ensuring iron intake through diet or supplementation, the mineral is directly absorbed by the small intestine, and more specifically by the duodenum. Cells need iron to undergo the process of cellular respiration, a process by which the body receives and uses energy in the form of ATP. Iron is essential since it is responsible for transporting oxygen and contributes to the functioning and survival of almost all types of cells.

Its storage and use

Women store around 38 mg of iron per pound of body weight, while men store around 50 mg. The body stores more than half of its iron reserves in the form of hemoglobin, a substance necessary for the circulation of oxygen in the blood, while the rest is contained in ferritin which is found in the bone marrow, the liver and spleen. About 400 mg of total iron stores are devoted to cellular proteins that use it in processes such as storing oxygen or triggering energy-producing reactions.

Deficiencies

Deficiency vs anemia

Before delving further into the main causes of iron deficiency, I would like to point out that it is indeed possible to have a low level without being anemic. Anemia occurs when blood cannot carry oxygen to cells effectively due to a lack of red blood cells or hemoglobin, the part of blood cells responsible for binding oxygen. The symptoms of both health conditions will present similarly; extreme fatigue, paleness, weakened immune system, headache, impaired physical or mental abilities, dizziness and cold feet or hands.

How does iron deficiency occur?

We know that the body needs a supply of oxygen through red blood cells. So, if the body is deficient in iron, it cannot produce enough hemoglobin to provide oxygen to cells.

The main factors responsible for iron deficiency are: poor nutrition, excessive blood loss, poor gastrointestinal health (compromised absorption), and excessive tea consumption (tannins inhibit iron absorption) .

• Food

The majority of dietary iron is found in animal products like meat and eggs; these contain heme iron.

Some plant foods such as green leafy vegetables, molasses, pumpkin seeds and beans contain non-heme iron and require vitamin C intake for full absorption.

• Excessive blood loss

Red blood cells are responsible for transporting oxygen to cells through the blood. Blood loss therefore leads to a reduction in red blood cells, hemoglobin and iron. Iron deficiency is common in women with heavy menstruation. However, other chronic causes such as peptic ulcers or esophageal varices can cause blood loss in a slower, but constant, manner.

Increase in iron stocks

Generally speaking, I recommend nutrient intake from only whole foods. However, when it comes to iron, I strongly suggest combining strengths and taking a supplement from a natural source*.

Iron levels can take up to six months to fully recover, but symptoms usually disappear within 2 to 3 weeks after starting treatment. This is why many people stop supplementing too early.

I also recommend combining iron-rich foods such as beef, liver, beans, legumes, pumpkin seeds, turkey, spinach, and broccoli with a supplement like iron carbonyl .

Iron and constipation

Iron supplementation is often synonymous with constipation. However, carbonyl iron is a metallic iron, making it much more absorbable and effective without disrupting the gastrointestinal system and causing discomfort or constipation.

Written by Lindsay Mustard
Holistic Nutritionist, Personal Trainer, Yoga Instructor

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*These recommendations were written by an independent nutritionist from La Moisson. La Moisson suggests that anyone concerned about an iron deficiency discuss it with their doctor or pharmacist, especially if they have a health problem or are taking medication.