Iron Facts

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Iron is delivered to bone marrow and other tissues in the body. The bone marrow uses iron to make new red blood cells.

The body conserves iron, and it is hard to secrete it once it's in the body. More iron is absorbed when stores in the body are empty. Ferritin a protein helps the body absorb iron from food and stores it in cells of the small intestine.

Iron is found in meat, fish, and poultry and vitamin c can can enhance some kinds of iron absorption such as nonheme iron. Heme iron is found only in different kinds of meat. Nonheme iron is found in plant and animal sources.

Some foods like legumes, whole grains, rice , soybeans, nuts, milk calcium, polyphenols in tea, coffee, grain products, oregano, and red wine can inhibit absorption of iron.

Vegetarian diets lack in the easily absorbed heme iron from meat. The body will adapt to absorbe more iron when stores are low.

Iron Deficiency

Iron deficiencies are common in younger children and women of child bearing age. Iron is very important for adolescents to help with their growth.

Bleeding from any site creates iron losses. The bleeding of an ulcer can cause iron loss.

One symptom of iron deficiency is fatigue when a person exerts themselves. Iron supplementation can relieve the fatigue and help the person perform physical activity normally again. Iron deficiency can affect behavior. Energy metabolism is impaired and neurotransmitter synthesis is altered, reducing physical work capacity and mental productivity. Individuals may appear apathetic, unmotivated, and less physically fit.

Iron Toxicity

Getting iron through diet normally poses no risk for iron toxicity. The body normally just absorbs less iron when its stores are full.  Massive doses of supplementary iron can lead to hemosiderosis that will deposit iron in the liver, heart, joints, and other tissues. Some of the symptoms of too much iron are similar to not enough like apathy, lethargy, and fatigue. Therefore one should assess their iron level before taking supplements. Iron overload can cause tissue damage, especially in iron storing organs such as the liver. Infections are common because bacteria thrives on iron-rich blood. Symptoms are worse for alcoholics because alcohol destroys the intestine which hurts the bodies ability to absorb as much iron. Untreated hemosiderois can lead to diabetes, heart disease, liver cancer, and arthritis. Iron overload is more common in men than women. Vitamin c can actually be harmful for those with iron overload because it enhances iron absorption and releases more iron into the body causing free radical damage.

Ingestion of iron containing supplements are a leading cause of accidental poisoning in small children. Symptoms include nausea, vomiting, diarrhea, rapid heartbeat, weak pulse, dizziness, shock, and confusion. As little as 200 milligrams of iron in as little as five pills has caused the death of dozens of young children. Iron supplements should always be kept out of the reach of children.

On average women get only 12 to 13 milligrams a day while recommended needs are up to 18 milligrams a day. Women should try to eat high iron rich foods such as meats, fish, and poultry every meal. Men on the other hand only need about 8 milligrams a day.

Iron Supplements

Doctors routinely recommend that pregnant women, infants, and young children take iron supplements. Iron from supplements is less absorbed from than from food so the doses must be high. Iron taken as ferrous sulfate or as an iron chelate is better than that from other iron supplements. Absorption is better when taken between meals, at bedtime on an empty stomach, and with liquids other than milk, tea, or coffee which inhibit absorption. There is no benefit to taking vitamin c with supplements as it does not enhance absorption with iron supplements as it does with iron found in food.
 

Sources: 
Understanding Nutrition Eleventh Edition

Books on Iron for further research.

Iron Supplements