Improving Iron Levels For Mental Wellbeing
Improving Iron Levels For Mental Wellbeing
When we struggle with mental wellbeing (fatigue, depression, anxiety, lack of drive, focus) it is important not to simply focus on the bad experience and the symptoms but to take a step back and have a holistic plan to get better. If you have had discussions with me in the clinical setting around mental health and wellbeing you likely remember hearing about the 4 domains of mental wellness: 1. Biological-chemical, 2. Social-relational, 3. Lifestyle-behavioral, 4. Mental-spiritual
In this brief article I want to focus on one of the many biological-chemical factors that needs attention if you struggle with depression, anxiety, fatigue, or focus issues: your iron status.
Iron deficiency is the most common mineral deficiency in the world, and a growing body of research confirms it is highly associated with mental illness, depressive symptoms, and anxiety. (See: https://cdn.mdedge.com/files/s3fs-public/CP02203025.pdf) At the same time iron supplementation can cause a host of unpleasant side effects if not carefully attempted, and too much iron is bad for your liver and other vital organs and processes.
If you struggle with mental health concerns, we need to know your iron levels. And if there is a reason for the deficiency that can be corrected, we need to address that cause.
Studies in people with and without mental health diagnoses have showed improvements in mood and fatigue after iron supplementation, even if they didn’t meet the criteria for iron-deficiency anemia. One study showed improvement in half of those whose ferritin was below 100 nanograms/milliliter, far above the traditional “normal” line of above 30 ng/ml.
Ferritin levels are important to measure because they’re an indicator of the body’s overall iron stores – the ferritin molecule keeps iron stored within a coating of protein so it can be accessed when the body needs it. Blood tests for iron test iron levels in the blood, and blood tests for hemoglobin measure the amount of iron-containing protein molecules in the blood which transport oxygen to the body. So, typically expect that I will start with a Ferritin and then move toward a more comprehensive iron analysis.
If you have depression or anxiety we will work together to get your ferritin above 100. Supplements may be needed and we will work together with you to find something that works. Also, if supplements aren’t working we can look at incorporating iron infusions into your treatment. In general, we will restate tests every 4 to 6 weeks until stable then move to every 6-12 months.
There’s a real risk of harm from overdosing on iron supplementation, so don’t just add iron supplements without knowing your levels. If there are children in the home or visiting, it’s also important to keep iron supplements out of reach, as they can cause serious and even fatal poisoning if taken in large doses by a young child.
Bottom line: knowing your ferritin level and working toward a level over 100 is an important aspect of addressing the biological-chemical domain of mental wellness.
Best whole food sources of iron:
The best sources of iron include:
Liver
Eggs (especially egg yolks)
Dried beans
Red meat (especially beef)
Oysters
Poultry, dark red meat
Salmon
Tuna
Whole grains (unless you have gluten intolerance)
The best sources of Vitamin C to eat with the above foods (helps the body absorb iron):
Citrus (oranges, kiwi, lemon, grapefruit)
Bell peppers
Strawberries
Tomatoes
Cruciferous vegetables (broccoli, brussel sprouts, cabbage, cauliflower)
For more information, contact you primary care provider or make an appointment with us: 641-200-1165