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How to avoid iron deficiency, as study shows 1 in 3 Americans are at risk
Nearly a third of people in the US have either an absolute or functional iron deficiency, according to a new study. The risks posed depend on a variety of factors, but the good news is that we can get all the iron we need in our diet.
More good news: pairing iron-rich foods with foods high in vitamin C helps us absorb iron more efficiently, with benefits for our overall physical health. Iron isnt the only staple Americans are lacking, unfortunately. Vitamin D deficiency levels are woefully high, and not everyones getting enough magnesium. Still, it could be worse. Microplastics could be invading our brains. Oh, wait&
Study reveals shocking proportion of Americans that have iron deficiency
A cross-sectional and nationally representative survey of 8,000 adults in the US has produced some alarming results.
14% of Americans have an absolute iron deficiency, it shows. Meanwhile, 15% have a functional iron deficiency. In total, that makes 29% of the American population with some level of iron deficiency.
Absolute iron deficiency is when the body has a severe reduction or absence of iron stores, according to the study. A functional deficiency is less severe, and signals adequate iron stores but insufficient iron availability.
In other words, people who are functionally iron deficient get enough iron in their diets. They just don’t absorb enough.
Being iron-deficient is associated with numerous ailments, including restless leg syndrome, decreased physical capacity, impaired neurocognitive function, and heart failure.
Iron deficiency is treatable through nonprescription iron supplements. But the best cure is prevention, and getting enough dietary iron is hardly rocket science.
How to avoid becoming functionally or absolutely iron-deficient
We spoke to diabetes educator and cardiology dietitian Michelle Routhenstein to get her advice on how to prevent sliding into iron deficiency.
Depending on your dietary patterns and preferences, she says, you can obtain all the iron you need in your diet. Yes, even if you dont eat meat.
One thing people can do to help their bodies absorb more dietary iron is pairing plant-based sources of iron like lentils, beans, tofu and green leafy vegetables with foods rich in vitamin C, like lemon, strawberries or bell peppers. This can enhance its absorption in the body, making the whole process more efficient (and our bodies less deficient).
This is especially useful for vegetarians since the type of iron thats found in plants and plant-based foods needs a bit of help to be bioavailable in the body.
Sadly because theyre ultra-processed and about as far removed from real foods as you can get fortified breakfast cereals are among the most accessible sources of iron. Others include soybeans, pumpkin seeds, lentils, spinach, kidney beans, and beef.
Signs of iron deficiency and when to get tested
Michelle pointed out the following signs of iron deficiency we can all watch out for:
- Fatigue.
- Shortness of breath.
- Hair loss.
- Craving non-food items like ice or dirt.
The American Society of Hematology adds being pale or having sallow skin to that list. This is only of particular relevance to white-skinned people. Black women are 2-3 times more likely to have low iron levels than their white counterparts, according to a Healthgrades report quoted by Princess Owens in her account of being a Black girl living with iron deficiency anemia. Studies support this.
People at higher risk of being iron-deficient include athletes, vegans, those with gastrointestinal issues, and pregnant people. Anyone who falls into any of these camps should therefore have their blood tested frequently, Michelle advises, to address any iron deficiencies found.
Michelle Routhenstein is a preventive cardiology dietitian and certified diabetes educator specializing in heart disease management and prevention. She is the owner and president of EntirelyNourished.com.
