Senior Nutrition -Iron Part 1 - Best Nutritional Sources for Heme Iron

5/25/2016

By Anna Hazard

Introduction

The mineral Iron is essential for the synthesis of red blood cells (that carry oxygen in the blood) and ATP (the energy unit of the body) as well as maintaining normal cellular function and metabolism. Iron deficiency can lead to anemia, fatigue, recurrent infections and other symptoms such as weakness, decreased energy levels, shortness of breath, irritability, dizziness, impaired immune and mental functioning.

World Map of Iron Deficiency Anemia Per Country - World Health Organization (WHO) - CC 2.5 License
Data from Mortality and Burden of Disease estimates for WHO member states in 2002 (2009-11-07)
Red = Highest, Light Yellow = Lowest, Gray = No Data Available

Seniors may find themselves becoming iron deficient by consuming less iron naturally in their diet (further aggravated by low intake of Vitamin C or high intake of calcium) as well as their bodies not absorbing it as efficiently anymore due to interactions with medication & chronic diseases such as celiac disease or hyper/hypothyroidism.

Bleeding caused by ulcers/injury/surgery may also lead to further deficiencies. Vegans & vegetarians are more likely to suffer from Iron deficiency as plant based iron (non-heme) is not as readily available to the body as the Iron found in animal products.

However, seniors should not take iron supplements (instead meeting their iron requirements naturally through their diet alone) unless directed by their doctors. An overdose in iron (particularly by people who may have an undiagnosed form of hemochromatosis which causes an excessive buildup of iron in the body) can have such effects as stomach pain, lethargy, vomiting, and diarrhea & include higher risks for developing cancer, heart disease, diabetes, Alzheimer's & Parkinson’s disease.

Post menopausal women in particular, who will no longer be losing Iron through menstruation, have their iron requirements cut in half from their younger years.

Also keep in mind that Iron is best absorbed from food when taken in the company of
Vitamin C and less efficiently absorbed with tea, coffee, or calcium rich foods.

Daily Recommended Dosage

Age 18-50 Male : 8mg per day (Should not exceed 45 mg per day)
Age 18-50 Female :18mg per day (Should not exceed 45 mg per day)
Age 51+ Male/Female : 8mg per day (Should not exceed 45 mg per day)
Age 51+ Vegetarians/Vegan : 14.4mg (1.8x the requirement of meat-based diet)