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Iron deficiency and histamine: A guide to treatment and prevention

Have you ever asked yourself why so many people – approx. 20% of the world's population – suffer from iron deficiency? This blog post will explain why this is the case, why women are primarily affected, and how iron deficiency relates to a low-histamine diet.

The Necessity of Iron: A Key Element for Our Health

Iron is one of the essential trace elements and cannot be produced by the body itself. Therefore, it must be absorbed through food. If you cannot absorb enough iron due to food intolerances or specific dietary forms, such as a vegetarian or vegan diet, it is recommended to take high-quality food supplements. As a central atom in hemoglobin (red blood pigment) and myoglobin, iron is responsible for oxygen transport. Additionally, it also plays an important role in DNA synthesis, infection defense, and cellular energy supply.

According to the D-A-CH reference values, the recommended iron intake for adults (25 to < 51 years) is 15 mg (women) and 10 mg (men). Pregnant women are even recommended an intake of 30 mg and breastfeeding women an intake of 20 mg daily.

Especially when it is difficult to get enough iron through diet due to diet or increased demand, targeted supplementation can be beneficial.

With EisenFit, we have developed a high-quality iron supplement that combines iron with vitamin C from acerola. Vitamin C increases iron absorption and also contributes to the normal function of the immune system and the reduction of tiredness and fatigue. The formula is supplemented with pumpkin seed powder. EisenFit is vegan, laboratory-tested, and suitable for a low-histamine, low-fructose, gluten-free, and lactose-free diet.

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Iron Complex with Vitamin C for your energy metabolism.*

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For children, it is particularly important to ensure an adequate iron supply during the first years of life and during puberty, as the body has an increased need for iron during growth periods. An undersupply at these times can, among other things, negatively affect brain development.

Understanding Iron Deficiency: Causes, Signs, and Significance

Causes

Malnutrition is the most common cause of iron deficiency, but an imbalanced gut can also be responsible for iron deficiency. Another cause can be frequent blood loss. Due to menstruation, women therefore suffer more frequently from iron deficiency than men.

If the gut is unable to absorb iron and other nutrients from food, even an iron-rich diet cannot prevent iron deficiency. In this case, a gut cleanse is highly recommended, as it relieves, cleanses, and strengthens the gut. Thus, it is again able to absorb and process the necessary nutrients.

Symptoms

The initial symptoms of iron deficiency can vary greatly. The most common symptoms include:

Hair loss
Fatigue and weakness
Fluctuating body temperature
Weakened immune system and increased susceptibility to infections
Brittle fingernails
Dizziness
Cracked corners of the mouth

Long-term consequences of iron deficiency

If iron deficiency is extreme and anemia is present (iron deficiency anemia), the following symptoms may occur:

Tinnitus
Shortness of breath
Lightheadedness
Blurred vision
Racing heart
Absence of menstrual bleeding

Iron stores full: What now?

If you suspect an iron deficiency, it's best to first get a blood test from your trusted doctor. Because too much iron in the body is also not healthy. An unnaturally high iron content can lead to inhibited zinc absorption, as these elements are essentially competitors for transport into cells.

The connection between histamine and iron deficiency

The primary connection between histamine and iron deficiency is that people affected by histamine problems have difficulty absorbing iron from food. This is because they have to exclude certain foods from their diet. In addition, many people with histamine problems also have a burdened or dysfunctional gut and liver function. This provides further evidence of the connection between histamine and iron deficiency.

Kürbiskerne

Low-histamine foods with high iron content

Iron is mainly found in meat products, which is another reason why people who live vegan or vegetarian often suffer from iron deficiency. However, there are also some plant-based foods that contain iron and are also suitable for a low-histamine diet.

Here are a few examples:

Millet flakes
Oat flakes
Rice
Pumpkin seeds
Almonds (1)
Blueberries
Flax seeds
Cherries
Grapes
Red cabbage
Potatoes

Many of the iron-containing foods mentioned can be wonderfully integrated into everyday life. An easy option, for example, is our Organic Grain Bread. The gluten-free baking mix contains gluten-free oat flakes, pumpkin seeds, and flax seeds, among other ingredients, and is ideal as a base for a low-histamine breakfast or a hearty meal. This way, you can easily supplement your diet with more nutrient-rich ingredients – without much effort.