Iron: “With” or “Without”?

It’s difficult to talk about multivitamins and miss talking about the iron. An essential mineral, iron handles the task of transporting oxygen to the muscles and organs.

There are two forms of dietary iron: heme and non-heme. Heme iron sources include meat, fish and poultry, while iron in non-meat foods is non-heme iron. Non-heme iron is found in a wide variety of foods (beans, lentils, yeast leavened whole grain breads, dried fruits, broccoli, spinach and other leafy greens, strawberries, nuts, and enriched pastas, rice and cereals) but this form of iron is not as well absorbed by our bodies as the heme form.

Interestingly, coupling non-heme iron foods with foods rich in vitamin C boosts the absorption of iron in our bodies to the level close to that of heme iron foods. So, pairing vitamin C rich foods (orange and orange juice, broccoli, grapefruit, strawberries, etc.) can really boost iron absorption. Because heat can destroy vitamin C, we recommend that vitamin C fruits be incorporated raw into salsas and salads, rather than being cooked into a sauce, when iron absorption is a goal.

In an interesting study, scientists measured iron levels after people ate a typical meal of hamburger, string beans and mashed potatoes with various drinks.

Impact of Beverage on Iron Absorption of hamburger, string beans & mashed potato meal
Tea: Reduced iron absorption by 62 percent
Coffee: Reduced iron absorption by 35 percent
Orange Juice: Increased iron absorption by about 85 percent

Researchers report that compounds in tea and coffee affect the non-heme iron found in grains and vegetables, but that heme iron was unaffected. This study suggests that if iron consumption is a concern, we consider our beverage choice when consuming meals low in heme iron, and high in non-heme iron – for example, when having a spinach salad with strawberries, red onions, and almonds for lunch.

If the iron content of our blood falls, we may feel tired or have reduced energy. The Recommended Daily Allowance (RDA) for women 19- to 50 years of age is 18 milligrams (mg) per day, while men ages 19- and older, and women 51 years and older have a requirement of 8 mg per day. The higher RDA for women in their childbearing years is due to blood loss that occurs through the monthly menstrual cycle. In the U.S., about five percent of women, and two percent of men have anemia, caused by a prolonged and severe iron deficiency.

While an iron deficiency is a problem for some, at the other end of the spectrum are those who have too much iron, and too much iron can be toxic. Thankfully, the vast majority of us get enough iron in our diets to maintain appropriate iron levels.

Within the Cooper Complete supplement line, our adult formulations of Cooper Complete and Basic One are both available in “with iron” and “iron free” formulations. The “with iron” formulations contain 18 mg iron. We suggest that women in their childbearing years who have a monthly cycle take a “with iron” product, while men and post-menopausal women select an “iron free” formulation.

To purchase Cooper Complete supplements, visit the Cooper Store.

Reference
Effect of different drinks on the absorption of non-heme iron from composite meals.

The Claim: Drinking Tea Can Lower Your Levels of Iron

Jill Turner is VP Operations for Cooper Concepts, the company that markets Cooper Complete nutritional supplements. Email (jsturner@cooperwellness.com) or call 972-560-3262 with your questions and comments regarding supplements.