Is Iron Supplementation Good for Weight Loss? Nutritionist Warns of Toxicity Risks
As summer approaches, many people are dieting, but nutritionist Wu Yue-ci warns that iron deficiency is often overlooked, affecting metabolism and exercise performance. She advises prioritizing dietary iron sources and warns against self-supplementation due to toxicity risks.
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Central News Agency, Taipei, May 22. As summer approaches and many people rush to lose weight, nutritionists remind the public that iron is a crucial nutrient often overlooked by those on weight-loss regimens. Iron deficiency not only leads to fatigue and reduced exercise performance but can also affect overall metabolic efficiency. However, one must avoid the risk of toxicity from excessive intake to lose weight healthily.
Many people, in order to lose weight quickly, adopt long-term low-calorie diets, boiled-food diets, or excessively restrict iron-rich foods like red meat, all of which increase the risk of iron deficiency. Practicing nutritionist Wu Yue-ci recently reminded the public via a press release that iron is not only involved in hematopoiesis and oxygen transport but is also related to mitochondrial energy metabolism and ATP (cellular energy) production.
Wu stated that once iron is insufficient, it may affect oxygen utilization efficiency, making people easily tired, reducing physical strength, and causing them to feel fatigued earlier during exercise, indirectly affecting the execution of weight-loss plans. Women, in particular, are more prone to dizziness, cold sensitivity, and hair loss due to iron loss during menstruation.
However, supplementing iron is not simply about eating more, and not everyone is suitable for self-supplementation. Wu emphasized that patients with thalassemia or hemochromatosis, for example, might increase their physical burden if they take extra iron supplements without evaluation.
The Ministry of Health and Welfare recommends a daily upper limit of 40mg of iron for adults (including diet and supplements). Wu suggests three principles for iron supplementation. First, "prioritize food sources." "Heme iron" in animal products has a higher absorption rate; one can prioritize pork liver, beef, clams, and duck blood. Vegetarians can consume dark green vegetables, legumes, black sesame, and whole grains, combined with fruits rich in vitamin C to improve utilization.
Wu stated that the second principle is to "choose compound supplements." Compared to single-ingredient iron supplements, choosing compound supplements containing vitamin C helps absorption. Vitamin C assists in the absorption of non-heme iron, and if it also contains folic acid and B12, it can serve as nutritional support for red blood cell production and hematopoiesis. The third principle is to avoid drinking coffee or tea before and after taking iron supplements to reduce the impact of tannic acid on iron absorption.
Wu reminded that if one feels easily fatigued, has poor recovery, or experiences a decline in exercise performance over a long period, it is recommended to consult professional medical personnel for evaluation before choosing a suitable improvement method to avoid long-term effects on physical function and quality of life.
Many people, in order to lose weight quickly, adopt long-term low-calorie diets, boiled-food diets, or excessively restrict iron-rich foods like red meat, all of which increase the risk of iron deficiency. Practicing nutritionist Wu Yue-ci recently reminded the public via a press release that iron is not only involved in hematopoiesis and oxygen transport but is also related to mitochondrial energy metabolism and ATP (cellular energy) production.
Wu stated that once iron is insufficient, it may affect oxygen utilization efficiency, making people easily tired, reducing physical strength, and causing them to feel fatigued earlier during exercise, indirectly affecting the execution of weight-loss plans. Women, in particular, are more prone to dizziness, cold sensitivity, and hair loss due to iron loss during menstruation.
However, supplementing iron is not simply about eating more, and not everyone is suitable for self-supplementation. Wu emphasized that patients with thalassemia or hemochromatosis, for example, might increase their physical burden if they take extra iron supplements without evaluation.
The Ministry of Health and Welfare recommends a daily upper limit of 40mg of iron for adults (including diet and supplements). Wu suggests three principles for iron supplementation. First, "prioritize food sources." "Heme iron" in animal products has a higher absorption rate; one can prioritize pork liver, beef, clams, and duck blood. Vegetarians can consume dark green vegetables, legumes, black sesame, and whole grains, combined with fruits rich in vitamin C to improve utilization.
Wu stated that the second principle is to "choose compound supplements." Compared to single-ingredient iron supplements, choosing compound supplements containing vitamin C helps absorption. Vitamin C assists in the absorption of non-heme iron, and if it also contains folic acid and B12, it can serve as nutritional support for red blood cell production and hematopoiesis. The third principle is to avoid drinking coffee or tea before and after taking iron supplements to reduce the impact of tannic acid on iron absorption.
Wu reminded that if one feels easily fatigued, has poor recovery, or experiences a decline in exercise performance over a long period, it is recommended to consult professional medical personnel for evaluation before choosing a suitable improvement method to avoid long-term effects on physical function and quality of life.
FAQ
What is the recommended iron intake limit in Taiwan?
The Ministry of Health and Welfare suggests a daily upper limit of 40mg.