How To Increase Ferritin Levels | Maximize Iron Uptake

How can we maximize iron uptake and most efficiently increase our ferritin levels?
This is what any iron deficient persons wants. To get back your energy and life back. When a person is experiencing the fatigue, hair loss, anxiety, depression, weakness a
How can we maximize iron uptake and most efficiently increase our ferritin levels?

This is what any iron deficient persons wants. To get back your energy and life back. When you're experiencing fatigue, hair loss, anxiety, depression, weakness associated with low iron, often we want to take mega doses of iron thinking this will expedite the process of getting your life back.

Taking more and more iron, I can assure you is not the answer. In fact, it is counter productive.

It is stressful on the bodies antioxidant defenses, on your digestive tract, and your microbiome. With ever increasing doses of iron, the proportion of iron absorbed, called fractional iron absorption decreases. So where does all that extra iron end up? Well, it ends up irritating the digestive lining, increasing free radical production and peroxidation (which is the process that results in cell membrane damage) in the mucosa of the GI tract.

Hepcidin is a signaling protein that is regulated by four main things.

The amount of iron consumed, low oxygen, inflammation and erythropoiesis.

Erythropoiesis is the process of red blood cell production. If the body needs more red blood cells and is in oxygen debt then hepcidin will be low because the body knows it needs iron for this process.

If the body is inflamed, hepcidin will be elevated, this inflammation could be chronic or acute like an infection. So, if we are having trouble getting our iron stores up we want to look at are life, food, physical activity, sleep, stress and ask how we can support decrease inflammation both physically and emotionally so that hepcidin levels won’t be unnecessarily high and hindering iron absorption.

Throughout an otherwise health persons day there will be a natural increase in hepcidin levels. Just like other hormones in our body, hepcidin also has consistent circadian rhythm. However, when we consume iron we override the standard increase in hepcidin. When we take an iron supplement in the morning we get a significant increase in hepcidin levels starting after the iron dose and continuing to remain high for 24 hours.

This why it is not advisable to consume iron supplements multiple times per day, as the second dose iron uptake will be significantly blunted compared to the first dose.

Five things to consider if you are having an especially difficult time getting your iron levels up:

1) Be sure to keep your daily dose less than 60mg element iron per day
2) Take your iron away from coffee, dairy, black tea
3) Consider an every 48 hours iron dosing strategy instead of daily.
4) Consume elemental iron in a form that is hyper-digestible, such as a hydrolyzed whole protein chelate instead of amino acid chelates or ferrous sulfate.
5) Consume iron in the morning, without food or with probiotics or a small amount of fermented foods.

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00:00 Mega doses of iron
01:31 Side effects of excess iron
02:52 Unabsorbed iron in the gut
03:51 Stop gaps to prevent iron overload
06:04 How to decrease inflammation
07:36 Iron intake and hepcidin
08:18 Avoid multiple doses of iron daily
09:38 Take less than 60mg of elemental iron
11:38 5 recommendations for iron supplementation
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Видео How To Increase Ferritin Levels | Maximize Iron Uptake канала Dr. Matt Angove