Iron

What is iron?

Iron is a mineral that is absolutely necessary for the body. Both too little and too much iron can lead to serious illness. Iron is, among other things, necessary for oxygen transport in the body. Extra supplements of iron and iron tablets may be relevant for some

Iron is important for the body

Iron is an important mineral used by all cells in the body. The level of iron is mainly regulated by what we take in. The body hardly gets rid of iron, except when we lose blood. Iron is mainly stored in the liver, spleen and spinal cord.

Iron exists in two forms:

Heme iron, here iron is bound to a protein (porphyrin). Heme iron is found in blood and muscles. About 10% of the iron we get in our food is haem iron. Heme iron is easily absorbed by the body.

Non-heme iron, also called ionized iron, is a form in which iron is present alone. Non-heme iron is more difficult for the body to absorb, and absorption can be affected by both food and medication.

What does iron do for the body?

Most of the iron in the body is continuously "at work" in the blood, where iron is included in hemoglobin in the red blood cells. Hemoglobin with iron captures oxygen and ensures that all cells in the body receive oxygen. Iron is also needed for

The production of red blood cells.

Muscles.

The immune system.

The ability to learn.

Sources of iron in the diet

Good sources of iron are meat, fish, offal, liver, coarse grain products and eggs.

Recommended daily intake of iron

Children under 14 years: 8-11 mg.

Men 14-17 years: 11 mg.

Men over 18 years: 9 mg.

Women 14-60 years: 15 mg.

Women over 61: 9 mg.

Pregnant women: individual needs (iron values are monitored by a doctor/midwife).

Lactating: 15 mg.

For children, women and men, the recommendations vary depending on age. Menstruating women have different iron needs, and may need more/less than the stated values.

Breast milk contains the necessary minerals the child needs, so supplements are not recommended for children under 6 months unless a doctor or health nurse says otherwise.

What happens with iron deficiency?

In case of iron deficiency, the body's iron stores are first depleted. If the condition is not treated, it can develop further so that the production of red blood cells becomes lower and eventually the hemoglobin value (blood percentage) can drop. When the hemoglobin value is low due to empty iron stores, it is called iron deficiency anaemia.

Symptoms of iron deficiency include lethargy, dizziness, reduced physical performance and pale skin.