Many women experience prolonged fatigue, hair loss, dizziness even after taking iron pills or increasing iron-rich foods in daily meals.
According to nutrition experts, the cause is not necessarily the amount of iron consumed, but the body's ability to absorb iron, a factor that is often overlooked but has decisive significance.
Shikha Gupta Kashyap, a functional nutrition and endocrine health expert in Mumbai (India), said: "Even when eating enough iron, the body may still be iron deprived if the absorption process is ineffective.
According to her, symptoms such as fatigue, headache, hair loss, shortness of breath, and lack of motivation to live are often signs that iron is not absorbed well, not simply due to a food intake shortage.
From clinical experience and in-depth research on endocrine disorders, thyroid, insulin resistance and gut health, Shikha offers 6 simple but effective secrets to optimize iron absorption, especially useful for women.
First, always combine iron with vitamin C. Vitamin C has the ability to convert non-heme iron (plant iron) to a more easily absorbed form.
Adding lemons, oranges, amla fruits or vitamin C-rich fruits to meals can significantly increase the body's iron intake.
Second, avoid drinking tea and coffee near mealtime or drinking iron. Compounds in tea and coffee can reduce iron absorption by up to 60%. Experts recommend it at least one hour before and after iron use.
Third, do not use iron with calcium-rich foods. Milk and dairy products can hinder iron absorption. It is best to separate these two groups of nutrients to avoid destroying each other.
Fourth, avoid taking iron tablets with thyroid medication. Using them at the same time can reduce the effectiveness of both medications, affecting long-term health.
Fifth, pay attention to balancing the intestinal microbiome. Infection or digestive disorders make the small intestine absorb micronutrients ineffectively, including iron. A healthy gut is the foundation for optimal nutrient absorption.
Sixth, improve stomach acidity. Stomach acid plays an important role in releasing iron from food. When acidity is low and digestion is poor, iron absorption capacity also decreases significantly.
Besides, Shikha also suggests sources of iron-rich foods that are easy to find. For vegetarians, you can supplement from spinach, amaranth, lentils, red beans, sesame seeds, pumpkin seeds, dates, millet, tofu.
Non-vegetarians have more choices from eggs, chicken liver, red meat, fish and shrimp.
For supplements, experts recommend bisglycinate iron (a easily digestible iron form) that causes less constipation, high absorption and is suitable for long-term use, especially for people with sensitive digestive systems.
(The article is for reference only, not for professional advice. Always consult a doctor or medical expert if you have questions).
