PSA: Are you female? Are you a vegetarian? Is your performance suffering? CHECK YOUR FERRITIN!!!

[jeannielois]

@yusha Ferritin controls the storage of iron (to keep it from interfering with other chemistry going on in the cell). Narrows the highs and lows, preventing (short-term) iron toxicity and iron deficiency.

 

[shawn777]

@yusha To be more precise (if you care haha), ferritin is a protein as well as a storage molecule, as is another protein called transferrin (the body developed this mechanism not only to move iron in and out of cells, but also to sequester it from bacteria that also utilize iron). Ferritin's production is increased when you're taking in a lot of iron (so it can compensate and store it).



High ferritin levels: Storing too much iron (as in hemochromatosis), alcohol abuse, rheumatoid arthritis, liver disease, hyperthyroidism, and (sometimes) cancer.

Low ferritin levels: Iron deficiency anemia (there are many types of anemia!) It could be caused by low dietary iron intake, poor iron absorption in the intestine (anything that destroys the surface cells of the intestine messes with this, eg. celiac disease), blood loss (eg. heavy periods), or pregnancy.



Iron-rich foods for us vegs: Beans, dark leafy vegetables (spinach), dried fruit (raisins, apricots), iron-fortified foods (bread, pasta, cereal), and peas. A multivitamin can also help, if your diet is lacking.

 

[yusha]

@shawn777 Thank you!! Also, I did not know that dried fruit was a source of iron

 

[shawn777]

@yusha So most fruit isn't a great source of iron, but removing the pits/water of some fruits that contain a small amount of iron makes them smaller, more concentrated, and able to be consumed in larger quantities than the fresh counterpart. Someone might not be up for eating 5 peaches, but they might easily be able to put down 10 dried peach halves, and that's already a decent amount of iron. (and sugar too ofc, but yeah)

http://www.myfitnesspal.com/food/calories/generic-dried-peach-half-638217370

The RDA for iron for women 18+ is about 18mg. A multivitamin will provide this much, but people who don't want to do that have some other options!

https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

 

[vlo]

@yusha Ferritin is a measure of stored iron!

 

[yusha]

@vlo Thank you!

 

[vlo]

Disclaimer: iron toxicity is a real thing, so don't take supplements willy nilly if you haven't been tested.

 

[graceandjoy]

@vlo Any supplement recommendations? Preferably something you don't have to swallow since I have issue w pills that way