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Do you wake up feeling exhausted and unfocused despite a good night’s sleep? Chances are that you might be low in iron—a common and frequently overlooked issue that can impact your health and daily life. Though iron supplements are often prescribed to treat iron deficiency, the issue is deeply intertwined with your gut health.
Probiotics, widely known for their gut-friendly benefits, might hold the key to improved iron absorption. But this raises a curious question: ‘Can iron be taken with probiotics?’ This blog will explore the fascinating links between iron, probiotics, and gut health, and explain how they work together to ease the symptoms of iron deficiency.
Understanding iron
You've probably seen doctors recommending iron supplements, especially for pregnant women. But why is iron so important? Iron is an essential mineral that plays crucial roles in various bodily functions:
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Transports oxygen: Iron is a component of hemoglobin, the protein in red blood cells that carries oxygen from your lungs to every cell in your body. This oxygen is vital for cellular function.
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Produces energy: Iron is involved in the process of cellular respiration, which converts food into energy. It helps in the transfer of electrons during this process, ensuring efficient energy production.
There are mainly two forms of dietary iron: heme and non-heme iron.
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Heme iron: It predominantly comes from animal sources such as lean meat, seafood, and poultry. This form of iron is more readily absorbed by your body because it is part of hemoglobin and myoglobin molecules found in animal tissue.
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Non-heme iron: It is found in plant-based foods like lentils, spinach, and iron-fortified cereals, and is less efficiently absorbed by the body.
Iron deficiency: A common problem
Iron deficiency occurs when your body doesn't get enough iron. Though it’s a common condition, it can lead to significant health implications if overlooked. Several factors can cause iron deficiency:
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Blood loss due to heavy menstrual periods, internal bleeding, or frequent blood donations.
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Inadequate dietary intake of iron-rich foods.
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Malabsorption issues stemming from digestive disorders such as celiac disease or Crohn's disease.
But how do you know you’re low in iron? Watch out for the following subtle signs of iron deficiency:
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Fatigue
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Weakness
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Shortness of breath
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Pale skin
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Hair loss
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Dizziness
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Cold hands and feet
Do not sideline the issue thinking it will not harm you. If left untreated, severe iron deficiency can lead to anemia, which can adversely affect your physical performance and cognitive functions. Even pregnant women stand the risk of complications like low birth weight and premature birth.
Now that you’ve understood the importance of maintaining adequate iron levels, let’s understand how your gut microbiome influences its absorption.
Iron and the gut microbiome
Your gut is home to a mesmerising and vast community of life forms known as the gut microbiome. A balanced gut microbiome not only helps with digestion but also in the efficient absorption of iron from the diet.
The beneficial bacteria in your gut help break down food, release iron, and facilitate its uptake into the bloodstream. They lower the pH level in your gut, making it more acidic. This environment makes non-heme iron, which is found in plant-based foods, more soluble and hence, easier for your body to absorb.
However, gut issues like inflammation or dysbiosis can affect the iron absorption process. Dysbiosis refers to an altered state of the microbiome, where there is an imbalance in your gut bacteria. This shift allows harmful bacteria to increase, potentially competing for the scarce iron resources in your gut, hindering your body’s ability to absorb it efficiently.
An imbalanced gut can also trigger inflammatory responses that elevate the levels of hepcidin, a hormone that regulates iron. High levels of hepcidin can impact iron absorption in your body.
So, is there a way to restore balance in your gut? What role do probiotics play here?
The role of probiotics in enhancing iron absorption
Probiotics are live microorganisms, like beneficial bacteria and yeast, that, when taken in appropriate amounts, bestow health benefits upon the host. Their primary role is to promote a balanced gut microbiome by outcompeting harmful bacteria and supporting digestion and the immune system. Here’s how probiotics enhance iron absorption:
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Reduces inflammation: Probiotics modulate the immune system, which helps to curb excessive inflammation—a common problem in conditions like inflammatory bowel diseases. By controlling these inflammatory responses, probiotics facilitate a more favourable environment for nutrient absorption, including iron.
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Improves gut barrier function: Probiotics boost the structural integrity of epithelial cells and enhance their interactions. This, in turn, reduces intestinal permeability, reducing iron loss.
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Minimises the impact of iron-binding compounds: Probiotics can help reduce the impact of iron-binding compounds in the gut, such as phytates, oxalates, and polyphenols, which typically inhibit iron absorption. By breaking down these compounds, probiotics make iron more accessible for absorption.
Specific probiotic strains have shown promising results in increasing iron bioavailability. For instance, Lactobacillus plantarum works by converting ferric iron to its more absorbable ferrous form. This conversion significantly enhances iron absorption in the gastrointestinal tract.
A meta-analysis covering eight different studies pointed to a significant increase in non-heme dietary iron absorption with this strain. But the question remains whether you can take probiotics with iron supplements!
Are you still wondering why probiotics are important for your gut? Watch an enlightening video where an expert from The Good Bug takes you on a ride through the world of probiotics.
Can iron be taken with probiotics?
Are you taking iron supplements to combat iron deficiency? But you're also considering taking probiotics to improve your gut health. So, can you combine the two? The short answer is yes! In fact, taking iron with probiotics can enhance their benefits.
While iron supplements are essential for replenishing iron levels, they can sometimes cause side effects like nausea and constipation. Probiotics help counteract these issues by maintaining a healthy gut microbiome. They release short-chain fatty acids which help balance your gut's pH, thereby reducing the discomfort often felt with iron supplements.
Most of you think that probiotics lead to iron deficiency, but that's a misconception. Poor gut health is often the real culprit. So, let’s discover a few simple ways to enhance your iron absorption!
Also read: Taking Vitamins and Probiotics Together
Tips for maximising iron absorption
Your dietary choices can significantly impact iron absorption. Consuming iron-rich foods with dairy products like yoghurt can hinder iron absorption due to the presence of calcium. So, how can you ensure you get enough iron?
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Pair iron with vitamin C-rich foods: Incorporating vitamin C-rich foods such as citrus fruits, bell peppers, and strawberries into your meals can improve iron absorption.
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Time your iron and probiotic intake: Take iron supplements on an empty stomach, preferably in the morning. But if they cause stomach upset, take them with food. Probiotics can be taken at any time of the day, with or without food. However, it’s best to avoid taking them together. Spacing them out by a few hours can help improve absorption and minimise potential interactions.
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Avoid iron antagonists: Limit your intake of substances that can interfere with iron absorption, such as tannins found in tea and coffee and phytates found in grains and legumes.
So, if you’re looking to enhance your iron levels naturally, it’s best to combine your iron intake with probiotics. Not only does it enhance iron absorption but also reduces side effects and supports gut health. However, remember that individual responses can vary significantly.
Consult a healthcare professional before starting on this beneficial journey. They can guide you on appropriate strains and dosages, ensuring you get the benefits of both iron supplements and probiotics.
If you're eager to explore this innovative approach, consider the prebiotic and probiotic products offered by The Good Bug. Visit our website, connect with our experts, and take the first step towards a healthier gut!
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC7400826/
https://www.sciencedirect.com/science/article/abs/pii/S0022347618317438
https://internationalprobiotics.org/home/probiotics-in-iron-deficiency-anemia/
https://wholeisticliving.com/2022/06/16/iron-supplements-and-probiotics/
