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It's also important to know that there are different types of iron with varying absorption rates in the body. These types are called heme-iron and non-heme iron
Heme-iron is found in animal products such as meat, fish, poultry, and organ meats. It is absorbed much more efficiently, up to 30%, compared to non-heme iron, which generally has a significantly lower absorption rate of only 2-10%. [1]
Non-heme iron is found in plant sources such as vegetables, grains, legumes, seeds, and nuts and is absorbed less efficiently than heme-iron. Heme-iron is also less sensitive to other substances present in the diet and is generally not inhibited by other foods[2]
Phytic acid
Found in foods such as grains, legumes, and nuts, reduces the absorption of non-heme iron.
Calcium
Found in dairy products such as milk and yoghurt, reduces the absorption of non-heme-iron. (and to some extent heme-iron as well)
Polyphenols
Found in coffee, tea, wine and chocolate reduce the absorption of non-heme iron.
Meat consumption has declined in recent years, and with reduced meat consumption, it can be even more challenging to get enough iron. Various types of meat substitutes have become more popular lately, and these are often fortified with non-heme iron, which can mean that iron absorption in the body is much lower compared to regular meat products.[3]
Many iron supplements on the market today are based on non-heme iron,
and many people experience various types of gastrointestinal side
effects from this kind of supplement. Heme-iron, on the other hand, is
often better tolerated by the stomach and causes fewer digestive issues
than many supplements based on non-heme iron [4]
As previously mentioned, iron is crucial for the growing child's brain, and there is a link between early life iron deficiency and impaired cognitive ability in school-age children. Children in the youngest age groups (7-11 months and 1-6 years) are recommended to consume 10 mg and 7 mg of iron per day, respectively, according to the Nordic Nutrition Recommendations, which is equivalent to the amount of iron in about 20-24 small meatballs or approximately 1-1.5 kg of broccoli. The amount of food quickly becomes a factor for smaller appetites. At the same time, it is important to follow the Nordic Nutrition Recommendation's guidelines regarding iron intake, especially for children's cognitive development, but also for everyone else to maintain healthy iron levels
Low iron levels in women are a widespread issue according to several
studies. For example, a Danish study found low iron stores in 40% of the
participating women, and a Norwegian study examining women's iron
levels found completely depleted iron stores in 15% of the non-pregnant
women. Additionally, 5-20% of all pregnant women in the Western world
are estimated to have iron deficiency anemia, a serious condition that
requires treatment. Therefore, as a woman, it is particularly important
to ensure an adequate intake of iron through the diet.
Our unique and innovative heme-iron powders are entirely based on heme-iron, for optimal absorption in the body without side effects. Thanks to our carefully selected ingredients, our products are of the highest quality so that you can be confident that you and your family are consuming iron in a gentle, effective, and health-conscious manner. Everyone truly needs a good source of iron!
References
[1] Hunt, J. R.
(2003). Bioavailability of iron, zinc, and other trace minerals from
vegetarian diets. The American Journal of Clinical Nutrition, 78(3),
633S-639S.
[4] Dignass, A., Farrag, K., & Stein, J. (2013). Limitations of Serum Ferritin in Diagnosing Iron Deficiency in Inflammatory Conditions. International Journal of Chronic Diseases, 2013.
[6] https://www.livsmedelsverket.se/livsmedel-och-innehall/naringsamne/salt-och-mineraler1/jarn[7] https://lakartidningen.se/klinik-och-vetenskap-1/artiklar-1/klinisk-oversikt/2015/03/kvinnor-i-fertil-alder-behover-ofta-jarntillskott/