Nutrition for Today: Iron deficiency anemia has been on the rise for more than two decades

Feeling tired? Experiencing headaches, dizziness or lightheadedness? Brittle nails?

You might have iron deficiency anemia.

True nutrient deficiencies are rather unusual in this day and time, when most of us have easy access to food. The problem usually tends to be overnutrition, rather than undernutrition.

But iron deficiency is increasing in the United States and has been rising since 1999. It’s not something to sneeze at. When untreated, it can lead to heart disease and ultimately, death.

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Other symptoms include pale skin, cold hands and feet, a weakened immune system, shortness of breath and a fast heartbeat.

Symptoms develop slowly, and are very mild to begin with, so you might not even notice that you feel any different than normal. But as the deficiency progresses, the symptoms intensify.

Iron is required to make hemoglobin, which is the part of red blood cells that carries and delivers oxygen throughout the entire body. Without enough oxygen you’ll feel tired and weak, your brain won’t function well, and you’ll be susceptible to colds and other viruses.

So, why is this a problem now?

It has a lot to do with the shift to plant-based eating.

The best and most bioavailable sources of iron are meats, particularly red meats. Average beef intake in the United States has decreased over the past two decades, while consumption of chicken has risen. Although chicken contains iron, it provides less than red meat. Other good sources of iron include lamb, shellfish and seafood.

Non-meat sources of iron include spinach and other dark green leafy vegetables, legumes, oats, quinoa, dark chocolate, dried apricots and fortified foods such as cereals.

But the catch is, the iron in plant-based foods isn’t nearly as bioavailable — meaning much of the iron they contain isn’t absorbed by the body.

You can increase the body’s absorption of non-meat iron by eating them along with a food high in vitamin C, such as citrus fruits, tomatoes, potatoes, green leafy vegetables, strawberries, kiwi and bell peppers.

The body can’t make it’s own iron; you have to consume it in your diet or get it through supplementation.

Who’s at risk for iron deficiency anemia?

Females of child-bearing age are at the top of the list, due to monthly menstrual blood losses. Athletes are particularly vulnerable, as iron is lost in the sweat. Pregnant women have increased iron needs. People who donate blood regularly are at risk. And those with gastrointestinal disorders, such as celiac disease, Crohn’s disease, etc. And, of course, vegetarians, who consume no meat at all.

A simple and routine blood test will tell you if you’re deficient. A CBC (complete blood count) will provide this information, including your hemoglobin, hematocrit, and a red blood cell count.

Supplementation is an option for those who don’t get enough iron in their diet. A basic multivitamin usually contains the entire amount you’ll need in a day (18 mg for females, 8 mg for males).

But if you’ve already developed a deficiency, you’ll need much more than a multivitamin to bring your blood levels back to normal. And you probably won’t be able to correct a deficiency with diet alone.

It typically takes a regimen of 325 mg, three times a day, for six months, to bring iron levels up to where they need to be. Considering that the daily maintenance requirement is between 8-18 mg per day, that’s a hefty dose!

Iron deficiency should never be self-diagnosed or self-treated. Iron repletion should always be done under the supervision of a doctor. That’s because the risk of overloading the body with iron is very dangerous and can cause liver and heart damage. You’ll need periodic blood tests to evaluate your response to supplementation.

Susie Bond is a Registered and Licensed Dietitian/Nutritionist in private practice. Contact her at NutritionistOnCall@gmail.com

This article originally appeared on Florida Today: Iron deficiency anemia can lead to a list of problems. Here's what to know