WHY IS IRON IMPORTANT AND WHAT ARE SYMPTOMS OF IRON DEFICIENCY?

Iron is a part of hemoglobin. The role of hemoglobin is to transport oxygen in the body. Low iron levels in the body can cause fatigue, weakness, feeling short of breath, pale skin, palpitations, dizziness, irritability and, in case of severe iron deficiency, even chest pain. There are many different symptoms and having a certain sympton does not always imply iron deficiency.

Iron deficiency is very common nowadays and high-risk groups include women in fertile age, pregnant women, the elderly and also children. People who tend to consume too much dairy products also have the risk of developing iron deficiency due to calcium being one of the main inhibitors of iron absorption.

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DOSAGE

It is best to take iron food supplements in the morning on an empty stomach – then absorption is the best. For some people iron may cause nausea, so it is generally advised to take iron with food. This, however, weakens the absorption. Children´s iron syrup is suitable for babies starting from 6 months. Read more about dosage from HERE.

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Do not take iron with these foods: Coffee, tea, dairy and foods rich in calcium. Caffeine and tannin can affect iron absorption and calcium is the main blocker of iron absorption. You should wait for a couple of hours between taking iron and thyroid hormone thyroxine. In order to contribute to better iron absorption, you can take the iron food supplement with orange juice or other drinks rich in vitamin C. Avoid coffee, tea, dairy and foods enriched with calcium 1 hour before and 2 hours after consuming iron (also when consuming foods rich in iron, not only in case of iron supplements).

HOW MUCH IRON A DAY?

In Finland, the recommended daily dosage for women is 15 mg and for men 9 mg, during pregnancy 15 mg (it is possible to get only half of the necessary iron from food during pregnancy, the other half must come from the body´s iron stores or iron food supplements) and for children 8-15 mg. In case of low iron stores in the body, it is often not sufficient to consume the daily recommended dosage. In that case, it is advised to consume iron regularly and in greater amounts. Before using iron food supplements, it is advised to check blood ferritin level and consult with a physician or a midwife. Read more about dosages HERE.

ADULTS

9-15 MG

PREGNANT WOMEN

15 MG

CHILDREN

8-15 MG

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