Iron deficiency and histamine: A guide to treatment and prevention
Have you ever wondered why so many people – around 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 an essential trace element that the body cannot produce itself. Therefore, it must be obtained through food. If food intolerances or specific dietary patterns such as vegetarian or vegan diets prevent sufficient iron intake, high-quality iron supplements are recommended. As the central atom in hemoglobin (the red blood pigment) and myoglobin, iron is responsible for oxygen transport. It also plays a crucial role in DNA synthesis , the body's defense against infections, and cellular energy production.
According to the DA-CH reference values, the recommended daily iron intake for adults (25 to < 51 years) is 15 mg for women and 10 mg for men. Pregnant women are recommended an intake of 30 mg and breastfeeding women 20 mg daily.
For children, it is particularly important to ensure adequate iron intake during the first years of life and throughout puberty, as the body has an increased need for iron during periods of growth. A deficiency during these times can negatively affect brain development, among other things.
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. Frequent blood loss can be another cause. Due to menstruation, women are therefore more likely to suffer from iron deficiency than men.
If the intestines are unable to absorb iron and other nutrients from food, even an iron-rich diet cannot prevent iron deficiency. In this case, a bowel cleanse is highly recommended, as it relieves, cleanses, and strengthens the intestines. This allows them to absorb and process the necessary nutrients again.
Symptoms
The first symptoms of iron deficiency can vary greatly. The most common symptoms include:
- hair loss
- Tiredness and feeling lethargic
- Fluctuating body temperature
- Weakened immune system and increased susceptibility to infection
- Brittle fingernails
- dizziness
- Torn corners of the mouth
Long-term consequences of iron deficiency
- Tinnitus
- Shortness of breath
- Dizziness
- Visual impairment
- Heart palpitations
- Absence of menstruation
Iron storage facilities full: What now?
If you suspect an iron deficiency, the best first step is to have a blood test done by your doctor. Too much iron in the body isn't healthy either. An unnaturally high iron level can inhibit zinc absorption , as these elements compete for transport into the cells.
The link between histamine and iron deficiency
The primary link between histamine and iron deficiency is that people affected by histamine intolerance have difficulty absorbing iron from food . This is because they have to eliminate certain foods from their diet. Furthermore, many people with histamine intolerance also have compromised or dysfunctional bowel and liver function. This provides further evidence for the connection between histamine and iron deficiency.
Low-histamine foods with high iron content
Here are a few examples:
- millet flakes
- oatmeal
- rice
- pumpkin seeds
- Almonds (1)
- blueberries
- Cherries
- grapes
- red cabbage
- potatoes