Issue #388: Pumping Iron (Fe)
Good morning. It’s Tuesday, September 24th.
In today’s email:
Learn: Pumping Iron (in your blood)
Try: The Iron Panel
Cook: Breakfast Burritos
Laugh: Wi-Fi
In the News: Luxury Travel. Meet Longevity
Stat of the Day
The percentage of tissues in our body that require iron. (source)
Learn
Pumping Iron (in your blood)
Feeling a little sluggish? You might need some more iron.
That’s because iron makes hemoglobin, a protein in red blood cells used to transport oxygen from the lungs. Low iron can leave you feeling tired or with brain fog - because you’re running low on O2.
Not only that - iron also supports our immune function to fight off infections and manages hormone levels.
Reports show that 10 million people in the U.S. and over 1 billion globally are iron-deficient. But this is probably an underestimate because we start borrowing iron stored in our muscles before test results will be outside the “normal” range.
Those most susceptible to iron deficiency are:
Teens - need extra iron to support normal growth and development
Vegetarians - the best iron sources are found in meat and animal products
Pre-menopausal Women - blood loss from your period can really reduce iron levels*
*Up to 50% of all women can be iron deficient, while the number is probably closer for 8-10% of men.
Iron deficiency can lead to anemia - where you simply don’t have enough hemoglobin. You absolutely cannot be thriving without red blood cells and oxygen sufficiently supporting your entire body.
Preventing Deficiency
Our bodies don’t make iron - it’s a natural occurring mineral - so we have to get it from the food we eat.
Going back to men vs.women - men only need about 8-10 mg of iron per day to replace what’s lost from normal iron utilization.
Women, on the other hand, need 20+ mg of iron daily because of the additional blood loss.
Now there are two kinds of iron - heme and non-heme. Heme comes from animal sources, while non-heme iron is found in plants.
Heme sources of iron are much more easily absorbed (15-35%).
Non-heme sources, on the other hand, like lentils are high in iron, but only 2% gets absorbed.
Click HERE for a full list of Iron-rich foods.
One way to help with absorption is to add Vitamin C-rich foods when you consume iron.
Vitamin C makes your gut more acidic (it’s literally citric acid). This acidity helps absorb iron. (List of Top Vitamin C foods)
Maybe we’re deficient because who wants to eat kiwi with oysters or oranges with beef liver??
Here’s 21 recipes to boost your iron.
It should be noted that it is possible to also have iron overload. This is mostly from genetics or too many iron supplements. If this happens iron gets stored in organs (like the liver) and damages them.
Measuring your Iron
Unfortunately, it’s not as simple as just measuring your iron levels.
I promise this is worth knowing. Here are the four biomarkers to request for your lab panel…
Iron - this measure will tell you the amount of serum iron in your blood plasma. This is important to note for sure and should be tracked on your annual lab tests:
Men
Standard Range = 50-150 mg/dL
Optimal Range = 85-130 mg/dL
Women
Standard Range = 35-145 mg/dL
Optimal Range = 75-125 mg/dL
Ferritin - this is arguably an even more important biomarker to assess iron levels. This is a protein that stores iron - mostly in muscles and the liver. It indicates the amount of iron in our reserves. We need to keep enough iron on hand at all times and this is the best indicator.
Make sure to request this as a part of your blood panel:
Men
Standard Range = 25-350 mg/dL
Optimal Range = 45-100 mg/dL
Women
Standard Range = 15-300 mg/dL
Optimal Range = 45-100 mg/dL
There’s two more biomarkers to help give the full picture of what’s really going on.
What’s crazy is that even though iron is essential - it’s also toxic. It doesn’t go in our blood flying solo. It hitches a ride on a protein - transferrin.
Total Iron Binding Capacity (TIBC) is the blood’s capacity to bind iron with transferrin. High TIBC may indicate deficiency, while low TIBC might mean iron overload.
Here are the target results:
Men
Optimal Range = 250-350 µg/dL
Women
Optimal Range = 250-425 µg/dL
The last one (I promise) is Transferrin Saturation.
This measures the percentage of transferring proteins actually carrying iron. It’s a key result because ferritin is known to rise if the body has inflammation - regardless of iron levels. So this is a good way to double check iron levels.
Men and Women
Optimal Range = 24-35%
Try
The Iron Panel
So next time you get your lab results (which you should do every year) - don’t skip a full iron panel! Know exactly how your iron levels are impacting your energy and performance.
Want a personalized analysis of your lab results? Join the waitlist for the Thrive25 Personal Longevity Advisor today!
Thrive25 Partner Spotlight
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Take the first step towards a fitter, more balanced you! Join the FREE 20-day Fall Challenge by clicking HERE!
Cook
Breakfast Burritos
Satisfy your cravings with these irresistible breakfast burritos! Packed with protein-rich eggs, spicy sausage, and a zesty avocado tomato salsa, these burritos are perfect for breakfast, lunch, or dinner. Avocados bring heart-healthy fats, while tomatoes add a burst of antioxidants like lycopene. Whether it’s a quick meal or a relaxing Sunday morning, these burritos deliver a delicious boost of energy to power your day! 🌯🥑🔥
Laugh
Wi-Fi
Sometimes we just need to slow down…
In the News
A Different Kind of Lasagna!: Transform yard waste into a nutrient-rich garden mound with the ancient hügelkultur method. This "giant compost lasagna" retains moisture, improves soil, and supports healthy plant growth - all while reducing waste! (The Cool Down)
Luxury Travel Meets Longevity: Welcome to the new era of luxury travel - where wellness and longevity take center stage. From $44K stem cell treatments on cruises to IV stations at high-end resorts, discover the exclusive, health-focused escapes redefining vacations. (Fortune)
Protein Popsicles: Upgrade your post-workout snack with protein-packed popsicles! From Greek yogurt to nut butter, these TikTok-approved recipes are nutrient-rich and delicious. Perfect for a refreshing, muscle-fueling boost anytime. (Outside)
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