Iron: preventing deficiencies in women, athletes and vegetarians

Iron is a trace element vital for oxygenation of the body. It is involved in the formation of hemoglobin, red blood cells and in the transport of oxygen to cells. A deficiency can cause iron deficiency anemia, which causes fatigue, shortness of breath, paleness and reduced physical performance [1].

Populations at risk of iron deficiency

According to ANSES , several groups are particularly exposed to iron deficiency:

• Women of childbearing age due to menstrual loss
• Pregnant or breastfeeding women , whose needs are increased
• Athletes , especially long-distance runners or endurance sports enthusiasts
• Vegetarians and vegans , because non-heme iron from plants is less well absorbed [2][3]

Symptoms and warning signs

The most common clinical signs of deficiency are:

• Persistent fatigue
• Pallor, brittle nails
• Shortness of breath on exertion
• Frequent dizziness or headaches

A blood test with ferritin measurement is essential before any supplementation [4].

Supplementation: forms and dosages

The most effective and well-tolerated forms are:

• Iron bisglycinate (chelated): high absorption and good digestive tolerance
• Iron fumarate or gluconate: classic forms, sometimes less well tolerated
• Combination with vitamin C to improve absorption [5]

The common dose for prevention is 14 to 20 mg/day. In case of confirmed deficiency, the dose can go up to 100–200 mg/day under medical supervision [6].

Products available on Pharma+ France

• Iron bisglycinate 14 mg + vitamin C – high assimilation
• Plant-based iron complex for vegetarians
• Available in capsules or tablets, bottles of 30 to 90 units

Official and scientific references

1. ANSES – Opinion on nutritional iron intake, 2021
2. VIDAL – Iron: deficiencies, supplementation and side effects, therapeutic sheet, 2023
3. EFSA – Scientific Opinion on Dietary Reference Values ​​for iron, EFSA Journal, 2015
4. High Authority of Health – Management of iron deficiency anemia, 2019 recommendation
5. INRA – Bioavailability of iron: mechanisms and role of vitamin C, 2016
6. EMA – Iron-containing medicinal products: guideline for use and absorption, 2020

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