Functions

Iron has 4 essential roles in the functioning of the human body. 

Firstly, this trace element plays a vital role in children. In fact, it is one of the factors in the growth and development of the brain in very young children.

Iron is a component of haemoglobin, the red blood cells that carry oxygen to the various organs.

Iron is also involved in oxygen storage in the muscles. In fact, this trace element is found in myoglobin.

Finally, this nutrient is incorporated into the structure of many enzymes. As a result, it enables essential metabolic reactions to take place, such as DNA synthesis.

Biochemical information

Iron is a chemical element with atomic number 26 in the periodic table of the elements.

While it is abundant in the Earth's core, it is found in small amounts in the human body.

Experts estimate that a 70 kg man contains about 4 g of iron, while a 60 kg woman has 2.5 g.

Iron properties and benefits

• Correction of anaemia
• Preventing anaemia in pregnant women
• Treating fatigue
• Heart disease prevention

The different forms

Dietary iron

The human body cannot synthesise iron. It therefore has to take it from food to get the amount it needs to function properly. There are 2 main types of iron:

• Haem iron (Fe++ or ferrous iron)
• Non-haem iron (Fe+++ or ferric iron)

Haem iron is more easily absorbed by the human body. Experts estimate that the intestine is able to absorb 25% of it in the bolus. It comes mainly from meat products such as red meat, fish and seafood.

Non-haem iron is very poorly absorbed by the human body. Scientists estimate that about 5% of the food bolus is absorbed by the large intestine. It comes mainly from plant foods such as pulses, whole seeds, green vegetables or even dried fruit. However, its absorption is increased by the presence of vitamin C, protein or haem iron.

Iron as a food supplement

• Iron in tablet or capsule form
• Vegetable Iron
• Spirulina

Other forms of iron

Other forms of iron come in the form of haem iron, which is bound (or chelated) to a salt that acts as a carrier. There are several types:

• Sulphate: poorly assimilated and poorly tolerated
• Fumarate: medium assimilation and tolerance
• Gluconate: good assimilation and tolerability
• bisglycinate: very good assimilation and tolerability

Iron bisglycinate is a chelated form that allows for optimal iron assimilation in the body.

What is iron chelate?

The chelate is a molecule that binds to iron. It allows iron to be better absorbed by plants and the body.

Is there such a thing as organic iron?

Iron is a trace element and cannot be certified as organic.

Dosages

As a food supplement, iron is present in a dose of 7 to 14 mg per capsule, i.e. 50 to 100% of the recommended daily allowance.

If you take these doses for a short period (1 to 2 months), there is no risk to your health.

However, pregnant women can increase the dose under medical supervision, as their bodies have increased needs.

To avoid the risk of overconsumption, experts have set a safe limit of 28 mg per day, including supplements and traditional foods.

How to use

Iron is taken with meals.

It is important to note that the assimilation of iron is enriched:

• Enriched with vitamin C
• Reduced by tannins: especially tea, coffee, wine and cocoa
• Reduced by calcium: dairy products in particular
• Reduced by fibre and phytates: vegetables, fruit, cereals and pulses. This explains why plant iron is less well absorbed. Nevertheless, these foods must be consumed.

It is therefore ideal to combine vitamin C with iron and not to take iron within 3 hours of consuming tannins/dairy products.

To promote the synthesis of red blood cells, it is advisable to take iron with vitamins B9 and B12.

Iron is also an antagonist of calcium, zinc and magnesium. Taking iron does not therefore promote the absorption of these minerals.

Precautionary measures

Due to the proven toxicity of excess iron, a dietary supplement containing this trace element should only be taken after medical consultation and under the strict supervision of a health professional.

Excess iron is suspected of causing a number of diseases. It can even be fatal in young children if they take adult doses of iron supplements. Precautions should therefore be taken before starting supplementation with this trace element.

Keep iron supplements out of the reach of children.

Be aware of possible interactions between the pro-oxidant effects of iron and medicines such as antacids, antibiotics, anti-inflammatory drugs and calcium supplements.

Contraindications

People with conditions such as haemochromatosis, polycythemia or any other condition that causes abnormal accumulation of the trace element in the body should never take iron supplements.

Side effects

Taking an iron supplement often causes gastrointestinal problems: pain, bloating, constipation. These are usually the only symptoms.

However, in the long term, poorly controlled iron supplementation can cause more serious effects, mainly affecting the liver, intestines, pancreas or heart.

Interactions

Taking a supplement containing iron has several interactions:

• Total iron absorption is reduced by the presence of entacapone, a treatment for Parkinson's disease.
• Iron supplements reduce the absorption of acetohydroxamic acid, bisphosphonates, strontium, cyclins, fluoroquinolones, penicillin, thyroid hormones and methyldopa. These are mainly molecules involved in osteoporosis and hypertension drugs, as well as antibiotics.