When it's cold and dark outside, many people feel weak, pale and vulnerable. Is that just the winter blues - or is the body missing something? Some are looking for remedies in the drugstore or pharmacy to help the tired body get back on its feet. Among other things, iron supplements are popular.
In fact, iron deficiency is relatively common. "In Europe, about 10 percent of the population are affected. There are even 20 percent of women," says Georgia Metzgeroth, senior physician for hematology and oncology at the University Clinic in Mannheim.
Nevertheless, the expert does not recommend over-the-counter iron supplements. If you feel tired, lacking drive and pale, i.e. showing the typical symptoms of anemia, that's a case for the doctor. He must first check whether it is really an iron deficiency.
In addition, the drugs from the drugstore are too low to effectively treat iron deficiency or even iron deficiency anemia, i.e. anemia. The preparations therefore only appeared to do something about typical iron deficiency symptoms. For certain risk groups, such as people with a so-called iron storage disease, there is still the danger of an overdose.
Not without medical advice!
The Federal Institute for Risk Assessment (BfR) and the German Nutrition Society (DGE) recommend that iron supplements only be taken after medical advice. Because it cannot be ruled out that long-term, uncontrolled intake increases the risk of diabetes and heart and cancer diseases. One should not consume more than six milligrams a day without consulting a doctor.
But when is it time to introduce yourself to the doctor? You hardly notice an undersupply at first. The body first accesses existing reserves, explains Metzgeroth. Only if you consume too little iron over a longer period of time will there be a deficiency. The first symptoms include
- dry skin,
- Hair and nail fragility,
- Tears in the corners of the mouth,
- an increased susceptibility to infections.
If you don't take countermeasures now, anemia can result. It shows through in any case
- Fatigue,
- general weakness,
- concentration problems
- and the disorder in body temperature regulation.
According to Metzgeroth, the symptoms can be even more diverse: some experience the so-called restless legs syndrome, in which the legs twitch again and again at night.
Menstrual period risk factor
Real iron deficiency anemia occurs in only 0.6 percent of the population in this country. Only certain risk groups should therefore prevent a deficiency. A distinction is made between increased demand and reduced intake.
According to Metzgeroth, girls and women of childbearing age and pregnant women in particular have an increased need: "Because a woman loses about one gram of iron at birth. The woman also loses iron during every menstrual period. Women are therefore generally less iron than men." Extreme athletes and athletes who build muscle, as well as children and adolescents during growth spurts need more iron. Diseases with chronic bleeding such as gastritis also lead to an increased need.
On the other hand, a reduced iron intake could result from illnesses - if too little stomach acid is formed. Some drugs also affect iron absorption. One of the most common causes is a one-sided diet.
Vegetables also contain iron
If you think of vegetarians and vegans now, you are wrong. Junk food and the wrong combination of foods are more problematic. "It is correct that the body can utilize iron from animal food better than from plant food. But that does not mean that as a vegetarian or vegan you automatically have to be under-served," says nutritionist Antje Gahl from the DGE.
However, vegetarians should take care to get a lot of vitamin C in their food, as this increases the absorption of iron from plant-based foods.
To prevent iron deficiency, the DGE recommends an iron intake of 10 milligrams per day for men and 15 milligrams per day for women. These are easy to achieve through a healthy, balanced diet. "Our main sources of iron intake - when you look at the amount, frequency, and iron content - are bread, meat, sausages, and vegetables," says the nutritionist.
Foods rich in iron include chanterelles, spinach, salsify, lentils, beef, pork schnitzel, oatmeal, rye and whole wheat bread.
