--- title: "Is Your Iron Really \"Normal\"?" entity: "blog" canonical_url: "https://www.andreaproulxnd.com/blog/is-your-iron-really-normal" markdown_url: "https://www.andreaproulxnd.com/llms/blog/is-your-iron-really-normal" lastmod: "2024-10-08T18:18:13.000Z" --- When your lab results say "normal," it doesn’t necessarily mean "optimal." In fact, the word "normal" often just means "within the reference range," not a guarantee of health. Up until recently, the lower end of that range for ferritin (a protein that stores iron) was a measly 9 ug/L. Now, it's set at 30 ug/L, but for those who are active or training, I recommend aiming for 60-80 ug/L to feel and perform your best. ## Get Your Numbers, Ditch the Vague Labels Instead of relying on vague feedback like "you’re fine," or "looks good," dig deeper. Request your exact ferritin and iron saturation levels. If you're a high-intensity athlete, ferritin can be elevated due to inflammation, so get both checked for accuracy. ## A Pro Tip for Accurate Iron Tests Don’t do an intense workout the day before your iron or ferritin test. Ferritin is an acute phase reactant, meaning it spikes when your body is inflamed or stressed—like after a tough workout. ## Why Might Your Iron Be Low? Low iron isn't just about not eating enough iron-rich foods. It can be triggered by: - Hypothyroidism - Heavy periods (but don't stop there—figure out why!) - High cortisol (stress hormone) increases hepcidin, which blocks iron absorption. ## Are You at Risk For Low Iron Anemia? If you're a runner, cyclist, or horseback rider, the physical impact can cause red blood cell breakdown (hemolysis). Vegetarians or vegans also need to be mindful of iron intake. And if you have uterine fibroids, watch for signs of low iron due to heavy periods. ## Common Low Iron Symptoms: - Fatigue - Brain fog - Cold hands and feet - Shortness of breath - Irritability - Increased heart rate Stay proactive—get tested and track your iron levels! # How to Boost Your Iron Intake and Absorption: From Plate to Performance So, your iron levels are a bit low, and you're feeling the effects—fatigue, brain fog, and a little winded during your workouts. Don't worry; I’ve got you covered. Here's how to dial up your iron intake and make sure your body actually absorbs it. Food First: Iron-Rich Foods You Need to Know There are two types of iron in food: heme (from animal sources) and non-heme (from plants). Heme iron is absorbed more efficiently, so it’s good to get a mix of both: Heme Iron Sources: Beef, lamb, chicken, liver, turkey, and seafood (especially oysters, clams, and sardines). Non-Heme Iron Sources: Lentils, beans, spinach, tofu, pumpkin seeds, quinoa, and fortified cereals. Vegetarians and vegans, don’t worry! You can still get plenty of iron from plant-based foods—you just have to be a bit more intentional. ## How to Supercharge Iron Absorption Iron isn’t shy, but it does like a good pairing! Here’s how you can help your body soak up more of that iron goodness. Pair with Vitamin C: Vitamin C is like the best friend that makes everything better. It enhances the absorption of non-heme iron. So, add a squeeze of lemon juice to your spinach salad or pair your lentil soup with some bell peppers or strawberries. Cook in Cast Iron Pans: Believe it or not, cooking in cast iron cookware can actually increase the iron content of your food—especially with acidic foods like tomatoes. Space Out Calcium : Calcium competes with iron for absorption. So, if you’re popping a calcium supplement or eating dairy, try to keep them separate from your iron-rich meals. Lifestyle Hacks to Maximize Your Iron Levels Cut Down on Caffeine Around Meals: Love coffee or tea? They contain polyphenols that can reduce iron absorption, so it’s best to enjoy them between meals rather than with them. Mind Your Antacids: If you’re taking antacids or proton pump inhibitors (PPIs), they can reduce stomach acid, which is essential for absorbing iron. Talk to your naturopathic doctor about how to balance this and how to increase stomach acids AND get rid of heartburn or reflux. ## Supplements: Could be the right fit? Sometimes food alone won’t cut it. Be mindful—iron supplements can cause digestive upset, so start slow and pair them with food to ease any side effects. Look for ferrous bisglycinate, a more gentle form of iron that’s easier on the stomach. Heads up – viruses love iron. So avoid taking your iron supplement if you’re down and out with a viral infection. Small Changes, Big Difference With these tweaks, you can supercharge your iron intake and absorption, giving you more energy and stamina to power through your workouts. Keep track of your progress and continue checking your levels to make sure you're on the right path. What to do next? Book a Strategy call to discover if you need to dig in deeper to your metabolism and iron levels.