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Iron-binding capacity is the ability of transferrin, a component of blood, to bind to iron and transport it throughout the body. UIBC, or unsaturated iron-binding capacity, is a measure of the portion of transferrin that is unattached to iron. (source)
Low UIBC levels may be influenced by physiological factors related to iron metabolism and liver function. Nutritionally, insufficient intake of iron-rich foods and other nutrients involved in iron absorption, such as vitamin C, can contribute to decreased UIBC levels. (source)
Limit Iron-rich foods: Low UIBC is associated with high iron levels. As iron is absorbed and bound into the blood, it saturates the binding protein transferrin. Limiting iron intake decreases the amount of iron in the blood that binds to transferrin. (source) Recommendation: Monitor and limit excess consumption of iron-rich foods, like red meat, spinach, and lentils.
Aerobic training: Aerobic training was shown to increase UIBC. (source) Exercise increases the body’s capacity to carry iron within the blood due to increased binding protein transferrin, a change in iron metabolism, and altering hepcidin levels, a hormone that regulates iron absorption and distribution. (source, source, source) Recommendation: Follow a structured 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.
Avoid iron: Low UIBC is associated with high iron levels. As iron is absorbed and bound into the blood, it saturates the binding protein transferrin. Limiting iron intake decreases the amount of iron in the blood that binds to transferrin. (source) Recommendation: Monitor excess iron intake. Avoid iron-containing supplements.
Supplement with quercetin: Quercetin has been shown to inhibit iron absorption. High iron concentrations are associated with low UIBC. By helping to control iron levels, quercetin can help promote UIBC. (source, 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.
High UIBC levels can stem from physiological factors related to iron metabolism and liver function, as the liver produces transferrin, a protein that binds to iron in the blood. Nutritionally, factors such as inadequate iron intake or excessive consumption of iron-chelating substances like tea or coffee can contribute to elevated UIBC levels. (source)
Prioritize iron-rich foods: High UIBC is associated with low iron levels. (source) As iron is absorbed and bound into the blood, it saturates the binding protein transferrin. Focusing on iron intake increases the amount of iron in the blood that binds to transferrin. (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)
Active recovery: Vigorous physical activity has been shown to increase UIBC. (source) Exercise alters multiple physiological processes that influence iron metabolism and distribution. (source, source, source) Allowing adequate recovery helps to normalize these changes. Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.
Supplement with iron: UIBC is associated with low iron levels. (source) As iron is absorbed and bound into the blood, it saturates the binding protein transferrin. Focusing on iron intake increases the amount of iron in the blood that binds to transferrin. (source) Recommendation: Supplement with at least 9 mg of elemental iron daily.
