Iron

Our iron is present in the form of bisglycinate, which is better assimilated than other forms of iron. Iron is a trace element naturally present in the body in its trace state. Dose: 14mg per day

Scientific evidence

An insufficient iron intake can lead to anaemia (fatigue, pallor, palpitations, decrease in intellectual performance, weakening of the immune system). A risk of iron deficiency is more frequently seen in women: of child-bearing age (often due to heavy periods) who are pregnant on a vegan diet athletes with digestive ulcers Iron deficiency is one of the most common deficiencies in the world. However, iron can also accumulate easily in the body, as there are only a few systems for eliminating it. The daily recommended dose is approximately 15 mg/day for women. But several parameters should be considered during the different stages of a woman's life. Menstrual blood loss is around 0.6 mg/day, in addition to unavoidable losses (0.8 mg/day), i.e. 1.4 mg/day. The highly variable level of individual menstrual blood loss means that 10% of women have iron needs of over 2.3 mg/day, and 5% need 2.8 mg/day. The needs of some teenage girls can exceed 3 mg/day during a growth spurt. Lastly, it is important to consider the various methods of contraception, that can significantly influence menstrual flow. During a reproductive period, women have an increased need of around 0.5 to 1.0 mg/day. This increased need is not due to growth, as in teenage girls, but will vary depending on the contraception used, pregnancies and parity. Expressed in terms of body weight, the needs of menopausal women and of men are comparable. Taking an iron supplement is recommended subject to medical advice. Even taken at a moderate dose, iron can cause abdominal pain and nausea, or aggravate certain symptoms (digestive ulcers) or illnesses (Crohn's disease).

Good for

Energy, combating anaemia

Found in

Meat, poultry, fish (in heme form from the animal world) and vegetables, legumes, cereals and fruits (in non-heme form from vegetable species). The biological availability of heme iron is significantly better than that of non-heme iron.

Benefits

An average of 50 to 60 mg of iron can be found per kilo of body weight. This means approximately 4 g in men and 3.5 g in women. Iron is mainly absorbed by the small intestine in the body. It helps: • the body to release energy • with the formation of red blood cells and haemoglobin • to transport oxygen in the blood • with the normal functioning of the immune system • to reduce fatigue • with cell division • with normal intellectual functions

Science in numbers

Numbers

3,5g in women

Number of studies

115

Discovered in

1713