The steps
An essential mineral
Your body uses iron to make haemoglobin, the protein in red blood cells that carries oxygen. The only way to get iron is by eating it.
Built into red cells
Red blood cells carry oxygen using haemoglobin, an iron-containing protein. Anaemia can also be caused by a lack of vitamin B12 or folate.
Sources: Pathology Tests Explained, Full blood count; healthdirect Australia, Anaemia
A helpful partner
Eating vitamin C-rich foods at the same time as plant sources of iron helps you absorb more of it.
Sources: healthdirect Australia, Foods high in iron; NIH Office of Dietary Supplements, Vitamin C fact sheet for consumers
Timing matters
Tea, coffee, red wine and calcium-rich foods and supplements reduce iron absorption, so have them between meals.
When stores run low
In early iron deficiency, ferritin is low while iron and transferrin can still be normal and there is no anaemia yet. Blood loss, such as from heavy periods, and pregnancy are among the causes of anaemia.
Sources: Pathology Tests Explained, Iron studies; healthdirect Australia, Anaemia
Checking your stores
Ferritin is a good indication of how much iron is stored in your body. It also rises with inflammation, so a higher cut-off is often used when inflammation is present.
Iron studies (including ferritin)
Sources: Pathology Tests Explained, Iron studies; Pathology Tests Explained, Ferritin
Quiz
1. Which type of iron is more easily absorbed?
Answer: Haem iron from meat, poultry and fish. Haem iron, from meat, poultry, fish and organ meats, is easily absorbed. Non-haem iron from plant foods is harder to absorb.
2. What helps you absorb iron from plant foods?
Answer: Vitamin C-rich foods. Vitamin C helps you absorb iron from plant foods, while tea and calcium-rich foods reduce absorption.
3. Why can ferritin look normal even when iron is low?
Answer: Because inflammation raises ferritin. Ferritin also rises with inflammation and infection, which is why a higher cut-off is often used when inflammation is present.