Do you suffer anemia?

According to the WHO, iron deficiency affects 20–25% of the world’s population. Iron-deficiency anemia (caused by a lack of iron) is the most common type of anemia, and women are the most affected. In the United States, it’s estimated that 5% of women (1 in 20) are iron-deficient and therefore have anemia. The percentage is likely similar in Canada.

This issue is more common than we might think, and low iron can have several harmful effects on health. Here are some of them:

reduced immune function;
lower resistance to infections;
decreased cognitive performance;
reduced work capacity;
increased risk of preterm birth;
reduced ability to regulate body temperature;
reduced energy metabolism.

Of course, these effects can show up through various symptoms such as:

fatigue;
weakness;
pale or yellowish skin;
irregular heartbeat;
shortness of breath;
dizziness;
cold hands and feet;
headaches.

These symptoms appear gradually depending on your level of iron deficiency. The lower your iron levels, the more pronounced the symptoms.

The solution to this type of anemia is simple: you need to increase your iron intake and make sure your body absorbs it properly. Here are a few ways to achieve that.

Diet

In our diet, there are two sources of iron: heme iron (from meat and fish) and non-heme iron (from plant sources). Heme iron is absorbed more easily. Here are four tips to optimize your iron intake and absorption:

Choose heme iron sources such as meat, since this type of iron is more easily absorbed.
Prioritize red meat, as it contains more iron.
Include sources of vitamin C with your meals, as it improves the absorption of iron found in plant-based sources. Vitamin C can double its absorption. For example, drink apple juice, eat fresh fruit, or add vitamin C–rich vegetables like bell peppers and broccoli.
Avoid tea during meals, since its tannins reduce iron absorption by 70%. Have your tea 1–2 hours before or after eating.

Supplements

aking an iron supplement can be helpful because you can be sure you’re getting the same dose every day. By comparison, it’s not easy to know exactly how much iron is in each meal. An iron supplement is therefore an excellent addition to a healthy diet.

Choose liquid iron supplements. They’re more easily absorbed and, unlike capsules or tablets, they won’t cause constipation. Make sure your supplement contains vitamin B12 and vitamin C—this can help you get better results. Land Art offers two effective liquid iron supplements: a 250 ml format and a 500 ml format.