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Iron is an essential mineral that plays a key role in many physiological processes. It is a primary component of hemoglobin, the portion of red blood cells that carries oxygen throughout the body. Iron, therefore, is essential for the uptake and utilization of oxygen in the body. (source)
Low serum iron levels can result from physiological factors affecting iron absorption in the small intestine and its storage in the liver and bone marrow. Nutritionally, inadequate intake of iron-rich foods and poor absorption due to deficiencies in nutrients like vitamin C can contribute to lower iron levels. (source, source)
Prioritize iron-rich foods: Consumption of iron has been shown to increase serum iron levels. (source, source) Recommendation: Consume at least two servings of iron-rich foods weekly.
One serving examples: Liver (3 oz), Oysters (3 oz), Lentils (1 cup), Pumpkin Seeds (1 oz)
Train regularly: Both resistance and aerobic training are associated with increased levels of iron. (source) Exercise training can increase the body’s need for iron due to increased red blood cell production and oxygen-carrying capacity requirements. This leads to increased iron storage in the body. (source, source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.
Supplement with iron: Iron supplementation has been shown to increase serum iron levels. (source, source) Recommendation: Supplement with at least 9 mg of elemental iron daily.
Elevated serum iron levels can often stem from physiological factors involving the liver and spleen, where iron metabolism and storage are regulated. Nutritionally, excessive intake of iron-rich foods or supplements, along with poor regulation of dietary iron absorption, can lead to higher serum iron levels. (source, source)
Limit iron-rich foods: Consumption of iron has been shown to increase serum iron levels. (source, source) Recommendation: Monitor and limit excess consumption of iron-rich foods, like red meat, spinach, and lentils.
Donate blood: Blood donation has been associated with lower iron levels. (source) Donating blood reduces total red blood cell and iron count, thus reducing ferritin levels, as there is less circulating iron to store. (source) Recommendation: Begin donating blood on an approved frequency guided by your local donation clinic.
Avoid iron: Iron supplementation has been shown to increase serum iron levels. (source, source) Recommendation: Monitor excess iron intake. Avoid iron-containing supplements.
Supplement with quercetin: Quercetin has been shown to inhibit iron absorption. (source) Quercetin binds iron within the intestines, preventing uptake into the bloodstream. It also downregulates the protein ferroportin which plays a key role in iron export into the blood. (source) Recommendation: Supplement with at least 200 mg of quercetin.
