|Source and function notes||
|Vegetable sources and Herb sources||Kelp; Jerusalem Artichoke; Beet greens; Swiss chard; Dandelion greens; Green peas; Artichoke; Broccoli, Cauliflower, Asparagus, Spinach, Parsley; Basil, Cilantro, Spirulina|
|Fruit sources||Dried prunes, Raisins, Dates, Currants, Strawberries, Blackberries|
|Nut and seed sources|
|Other foods||Coconut milk, Cocoa, Eggs, Chicken, Beef, Sheep meat, Organ meat|
|Dangers and Toxicity||
The Dark Side of Iron – Why Too Much is Harmful
Many people are iron deficient, especially women. In fact, iron deficiency is the world’s most common mineral deficiency (3).
BOTTOM LINE:Iron is an essential dietary mineral that plays an important role in transporting oxygen throughout the body. Iron deficiency is common among women.
There are two reasons why iron levels are tightly regulated within the body:
- Iron is an essential nutrient that plays a role in many basic body functions, so we must get a small amount.
- High levels of iron are potentially toxic, so we should avoid getting too much.
The body regulates iron levels by adjusting the rate of iron absorption from the digestive tract.
Hepcidin, the body’s iron-regulatory hormone, is responsible for keeping iron stores in balance. Its main function is to suppress the absorption of iron.
Basically, this is how it works (4):
- High iron stores -> Levels of hepcidin increase -> Iron absorption decreases.
- Low iron stores -> Levels of hepcidin decrease -> Iron absorption increases.
Most of the time, this system works quite well. However, a few disorders that suppress hepcidin production can lead to iron overload.
On the other hand, conditions that stimulate hepcidin formation may cause iron deficiency.
Iron balance is also affected by the amount of iron in our diet. Over time, diets low in iron may cause a deficiency. Likewise, an overdose of iron supplements may cause severe iron poisoning.
BOTTOM LINE:The rate of iron absorption from the digestive tract is tightly regulated by the hormone hepcidin. However, several iron overload disorders may disrupt this fragile balance.
Many serious health problems may be caused by accidental overdoses, taking high-dose supplements for a long time, or chronic iron overload disorders.
Under normal circumstances, very little free iron circulates in the bloodstream.
It is safely bound to proteins, such as transferrin, which keep it from causing harm.
However, iron toxicity can significantly increase the levels of “free” iron in the body.
Free iron is a pro-oxidant – the opposite of an antioxidant – and may cause damage to cells.
Several conditions may cause this to happen. These include:
- Iron poisoning: Poisoning can occur when people, usually children, overdose on iron supplements (5, 6).
- Hereditary hemochromatosis: A genetic disorder characterized by excessive absorption of iron from food (7).
- African iron overload: A type of dietary iron overload caused by high levels of iron in food or drinks. It was first observed in Africa, where homemade beer was brewed in iron pots (8).
Acute iron poisoning happens when people overdose on iron supplements. Single doses as low as 10–20 mg/kg may cause adverse symptoms. Doses higher than 40 mg/kg require medical attention (9).
Similarly, repeated high-dose iron supplementation may cause serious problems. Make sure to follow the instructions on iron supplements, and never take more than your doctor recommends.
Early symptoms of iron poisoning may include stomach pain, nausea and vomiting.
Gradually, the excess iron accumulates in internal organs, causing potentially fatal damage to the brain and liver.
The long-term ingestion of high-dose supplements may gradually cause symptoms similar to iron overload, which is discussed more below.
BOTTOM LINE:Iron toxicity refers to the harmful effects of excess iron. It may occur when 1) people overdose on iron supplements, 2) take high-dose supplements for too long or 3) suffer from a chronic iron overload disorder.
Iron overload refers to the gradual build up of too much iron in the body. It is caused by the body’s regulatory system failing to keep iron levels within healthy limits.
For most people, iron overload is not a concern. However, it is a problem for those who are genetically predisposed to excessive absorption of iron from the digestive tract.
Over time, untreated hemochromatosis increases the risk of arthritis, cancer, liver problems, diabetes and heart failure (11).
The body has no easy way to dispose of extra iron. The most effective way to get rid of excess iron is blood loss.
Therefore, menstruating women are less likely to experience iron overload. Likewise, those who donate blood frequently are at lower risk.
If you are prone to iron overload, you can minimize the risk of health problems by:
- Reducing your intake of iron-rich foods, such as red meat.
- Donating blood regularly.
- Avoiding taking vitamin C with foods that are rich in iron.
- Avoid using iron cookware.
However, if you have not been diagnosed with iron overload, reducing your iron intake is generally not recommended.
BOTTOM LINE:Iron overload is characterized by excessive amounts of iron in the body. The most common disorder is hereditary hemochromatosis, which may lead to many health problems. This is not a concern for most people.
It appears that regular blood donation or blood loss may reduce this risk (14).
The association of red meat and cancer is a hotly-debated topic. Although there are some plausible mechanisms explaining this link, most of the evidence is based on observational studies.
BOTTOM LINE:Iron overload disorders have been linked with an increased risk of cancer. Studies also suggest that heme-iron may raise the risk of colon cancer.
There are two reasons for this (21):
- The immune system uses iron to kill harmful bacteria, so some amount of iron is needed to fight infections.
- Elevated levels of free iron stimulate the growth of bacteria and viruses, so too much iron can have the opposite effect and increase the risk of infections.
People with hereditary hemochromatosis are also more susceptible to infections (28).
For patients at a high risk of infection, iron supplementation should be a well-grounded decision. All potential risks should be taken into account.
BOTTOM LINE:Iron overload and high-dose iron supplementation may increase the
In short, iron can be dangerous in high quantities.
However, unless you have an iron overload disorder, you generally do not need to worry about getting too much iron from your diet.
Iron supplementation is another story. It benefits those who suffer from iron deficiency, but may cause harm in those who are not iron-deficient.
Never take iron supplements unless recommended by your doctor.
Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books
Bland, J., Costarella, L., Levin, B., Liska, D., Lukaczer, D., Schlitz, B., Schmidt, M., Lerman, R., Quinn, S., Jones, D. (2004). Clinical Nutrition: A Functional Approach, Second Edition. Gig Harbor, WA: The Institute for Functional Medicine.