Long-term consequences of iron deficiency

Iron deficiency brings with it a variety of symptoms, most of which recede as soon as the iron deficiency is corrected. Since iron is necessary for blood formation, a deficiency leads to an oxygen deficiency of the whole body. It is particularly important to ensure an adequate supply of oxygen for growing cells.

Iron deficiency compensates for the lower blood formation by causing the heart to beat faster. Long-term consequences of iron deficiency are also apparent during pregnancy.

Those affected with chronic iron deficiency anemia can therefore develop heart muscle weakness in the long term, as the heart cannot meet the requirements in the long term.
The oxygen supply of the unborn child depends directly on the oxygen supply of the mother. A maternal iron deficiency can therefore lead to growth disorders and premature births.
Brain development is also dependent on an adequate supply of oxygen during pregnancy and can be delayed or inhibited by iron deficiency.
In mothers with iron deficiency, postpartum depression is more common after birth than in mothers with an adequate iron supply. Short-term iron deficiency does not usually have long-term consequences.

Prophylaxis

Deficiency symptoms can be avoided by a balanced diet rich in iron. Parsley (97.8mg iron/100g), green mint, dried nettles, pork liver and thyme are particularly rich in iron. In comparison, relatively little iron is found in poultry, pork, beef and wholemeal bread.

In addition, the absorption of iron into the body can be improved by an increased intake of vitamin C. Here, approx. 100mg of vitamin C are sufficient, but they should be taken no more than 1 hour before the iron intake, as the vitamin C must still be in the digestive tract. 100mg of vitamin C are contained in 200ml freshly squeezed orange juice or a few strips of paprika, for example.

But other fruits and vegetables can also improve the absorption of iron into the body. Tannin, which is contained in black tea and coffee, calcium and magnesium in larger quantities, oxalic acid e.g. in cocoa, spinach and rhubarb and phosphates in meat and cheese have an inhibiting and therefore counterproductive effect on iron deficiency. The most important sources of iron in everyday life are meat, sausage and liver.

Milk and eggs, on the other hand, inhibit absorption. In a vegetarian diet, iron can be absorbed from legumes, nuts, spices and whole grains. Since pregnant women have a 100% higher iron requirement, the normal dietary intake is often not sufficient to prevent iron deficiency. Therefore, 50mg iron/day should be taken preventively during pregnancy.