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Iron is required for energy production, oxygen transport, and utilization, among other important physiological processes. Iron saturation refers to the amount of iron bound to transferrin, a protein that transports iron in the blood to body tissues. (source, source)
Low iron saturation levels can stem from physiological factors impacting iron absorption and utilization, notably involving the liver and bone marrow. Nutritionally, inadequate intake of dietary iron-rich foods and essential nutrients like vitamin C, which aids iron absorption, can contribute to lower iron saturation levels. (source, source)
Prioritize iron-rich foods: Consumption of iron has been shown to increase serum iron levels. (source, source) Increasing iron levels increases iron exposure for binding. 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 more 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) Increasing iron levels increases iron exposure for binding. Recommendation: Supplement with at least 9 mg of elemental iron daily.
High iron saturation levels can often be attributed to physiological factors involving the liver, which plays a central role in iron metabolism and storage. Nutritionally, excessive intake of dietary iron and poor regulation of iron absorption in the gut can contribute to elevated iron saturation levels. (source, source)
Limit iron-rich foods: Consumption of iron has been shown to increase serum iron levels. (source, source) Reducing iron levels reduces iron exposure for binding. 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) Reducing iron levels reduces iron exposure for binding. 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.
