fitnessinventor is a site for fitness based questions and answers with pros and enthusiasts alike - click here to sign up

How can i increase my iron levels?

My iron levels are now considered to be average, but still on the low side, on the scale that the doctor presented to me of a range between 0-300, i have a score of 32.
it has taken me a very long time to raise my iron levels even to this.

I know that the levels are low mainly because i have a vegetarian diet and train pretty hard.
I eat lots of greens and take an iron supplement from the doctor (which is taken with vit c)

what can i introduce to my diet that would increase my iron levels?
are there any iron supplements that might work more effectively?
By eliza – almost 2 years ago

Replies

Best%20column%20pic
By avoiding meat (and especially dark meat), you are omitting what is by far the most absorbable form of iron - the so-called "heme iron". Taking iron + vitamin C is probably the best way forward if you are unwilling or unable to eat red meat.

There are many reasons that people choose to be vegetarians but I hope you haven't adopted vegetarian eating for health reasons because the most recent and largest review studies on the subject show that as long as you avoid "processed" and/or "cured" meats, like sausages, bacon and deli meats, eating meat does not increase your risk of disease or death.
Mark Gilbert
Nutritionist and Supplement Specialist
almost 2 years ago
Mikepix
Ok, as a trainer, I do say "oh no" when a new client tells me they are a vegetarian. It makes results harder to come by because protein is essential to results and vegans or vegan like people have a nightmare blood amino acid profile...
Now that I have said that, I think I can help...

I learned a lot from a client who had hemochromatosis. This is pretty much the opposite problem of what you have.
Serum Ferritin is the gold standard blood test to run which is how much iron your body has in reserves.
Vitamin C does increase iron storage. I see that in my blood test every year and have had to reduce my own vitamin C levels to accommodate.
You said that you eat a lot of greens... Spinach? Spinach and some others have a iron blocking agent in it called oxalic acid. It also blocks calcium.
As much as greens are great for you, they may contain this acid that will throw your numbers off.
If you eat wheat, phytic acid(phytates) may also contribute to low iron absorption by blocking it as well.
I hope this can help...
Michael Wohltmann
Fitness Professional
almost 2 years ago
Vp4ypr-ttjeynmph-zlgnerf7b5ixvytl1oa38lfxmw
Hello Eliza,

Could you tell me, or find out what your Hb and Mean Cell Volume or MCV is? I'll explain with the information.

I can't really add to what Mark and Michael have said. As a doctor, I like to find the cause of low iron levels - which for females is often for the obvious reasons of monthly menstruation.

You can supplement with Iron Sulphate, but for the lower end of normal, I wouldn't. If you could get me the above information that would be great!
Dan Reardon
Health and Fitness Doctor
almost 2 years ago

Similar Posts

Leave a Reply / Answer

You need to be logged in in order to give a response to this question. Sign up here – it's free!

Do you have fitness, nutrition or supplement questions?
Join Fitness Inventor and get answers from qualified professionals and enthusiasts.

   or