The importance of iron for women's health

Iron is a nutrient and vital cofactor for the synthesis of haemoglobin and myoglobin, as well as for several cellular functions, including oxygen transport, respiration, growth, gene regulation and the proper functioning of iron-dependent enzymes [2]. 

Iron also contributes to reducing fatigue, as shown by numerous studies[3].

Iron loss following menstruation

Conventionally, it is considered that: 

A light flow corresponds to a blood loss of less than 40 mL per day.

The average flow is generally between 40 and 60 mL per day. 

A heavy flow corresponds to 80 mL per day (i.e. 3 menstrual cups per day / 6 regular-flow pads OR 6 regular-flow tampons / 4 heavy-flow pads OR 4 super-plus extra tampons).

It has been shown that a blood loss of 40 ml during menstruation results in an average loss of 1.6 mg of iron [4]. Moreover, a consecutive blood loss of more than 60 ml per menstrual period (which represents a normal flow) will deplete the body's iron stores, and a loss of more than 80 ml may indicate clinical anaemia [5]. 

Heavy menstrual blood loss is the most significant contributing factor to iron-deficiency anaemia in women.

The importance of iron when trying to conceive

Trials supplementing iron-deficient women with iron, or iron and folic acid, have shown that a complex relationship exists between these two nutrients. Controlled animal trials in which dietary iron and folate content were systematically monitored reveal thatiron deficiency can lead to impaired folate utilisation [6]. 

Iron deficiency may play a critical role in infertility, egg quality, and may even play a role in endometrial receptivity [7]. Adequate iron intake is associated with a lower risk of ovulatory infertility [8].

Our range of food supplement to support conception is compatible with taking an additional iron supplement. 
 

What are the risks associated with a deficiency?

Iron deficiency, without anaemia, can have negative consequences in adults, including neurocognitive disorders [9]. 
 

Furthermore, the implications of iron deficiency may include reduced work capacity, impaired immune system function, altered cognitive function and memory, and complications during pregnancy [10].

Requirements increase during pregnancy

Physiologically, pregnant women have a higher iron requirement, which begins shortly after conception and increases progressively throughout pregnancy. During pregnancy, the demand for iron is almost 10 times higher [11]! 

Some scientists argue that it is not possible to maintain the iron status of a pregnant woman through normal dietary practices, and that additional iron intake to prevent deficiency is necessary [12].

A study of pregnant women in France found that 32.8% of them had anaemia. The prevalence of anaemia increased with the duration of pregnancy, rising from 24.6% in women in their first trimester, to 32.1% in the second trimester, and 56.9% in the third trimester [13].

Why is iron essential during pregnancy?

Adequate iron intake is essential for oxygen delivery to the mother-placenta-foetus unit, to meet the increased oxygen consumption demands of pregnancy. The foetal brain is particularly oxygen-hungry, accounting for 60% of the foetus's total oxygen consumption rate [14]. 
 

For example, each additional gram of haemoglobin synthesised by the mother requires an additional intake of 3.46 mg of elemental iron. Furthermore, the foetus requires iron for its own metabolic and oxygenation needs, as well as to load its relatively large iron stores, which will be drawn upon during the first six months of postnatal life [15]. Children born with lower foetal iron stores have lower iron reserves at 9 months of age and a higher risk of postnatal iron deficiency [16].

To improve the iron status of the newborn, studies show that delayed cord clamping improves iron status and haemoglobin levels at 2 months [17]. 

What are the risks of iron deficiency during pregnancy?

Iron deficiency results from insufficient dietary intake of absorbable iron, an inadequate intake to meet the increased demands of pregnancy (to nourish the growing foetus and increase the mother's red blood cell mass), and/or iron loss through blood loss [18]. 
 

In cases of mild iron deficiency in the mother, iron is prioritised for the foetus. However, in cases of moderate or severe iron deficiency, the entire maternal-placental-foetal unit becomes iron-deficient, with significant short- and long-term consequences for the foetus. 

These consequences also occur in foetuses of iron-sufficient mothers who nonetheless have pregnancy conditions that compromise iron supply to the foetus: hypertension, smoking, diabetes, and multiple pregnancy [19].

Our iron supplement for pregnant women Iron Mama contains a form that is very well absorbed and tolerated by the body, to meet your needs during pregnancy and beyond. 

However, a word of caution: excess iron has also been associated with adverse outcomes for pregnancy. Care should be taken with self-supplementation, particularly if you are not at risk of deficiency, as this can have consequences. Always seek advice from your doctor, and pay close attention to the composition of your pregnancy food supplement.

Your iron requirements are high after giving birth, as you lost a significant amount of blood during labour, which was accompanied by a loss of iron. 
 

During the postpartum period, the WHO recommends iron supplementation, either alone or combined with vitamin B9, as this may help reduce the risk of anaemia by improving the mother's iron status [25].

Mothers with low iron stores at the time of delivery and after birth may experience fatigue, cognitive difficulties, and depressive symptoms [26].

Iron in food

The bioavailability of dietary iron has been estimated at an average of 14–18% for mixed diets and 5–12% for vegetarian diets [31]. 
 

There are two types of dietary iron: non-haem iron, found in both plant foods and animal tissues, and haem iron, which comes from haemoglobin and myoglobin in animal-derived foods. Haem iron is better absorbed by the body than non-haem iron, which means that vegetarian or vegan individuals are more likely to be iron deficient. 

A few iron-rich foods: 

Liver (please be cautious if you are pregnant — to find out more, see our article on high-risk foods and pregnancy), for example chicken liver contains 12 mg of iron per 100g 

Lamb contains 12.4 mg of iron per 100g

Certain seafood (which must be eaten cooked if you are pregnant), for example cooked clams contain 10 mg of iron per 100g

Seeds (sesame: 15 mg of iron per 100g, flaxseed: 10 mg, chia: 8 mg)

Vegetables contain an average of 7 mg of iron per 100g (lentils, beans, broad beans)

How to improve iron absorption?

Certain molecules or nutrients will inhibit iron absorption. 

Conversely, vitamin C in turn improves iron absorption and helps overcome the negative effect of all inhibitors on iron absorption [36]. Its influence may be less pronounced in meals with high iron availability, those containing meat, fish or poultry [37]. 

What about iron food supplements?

The form of iron in supplements will affect iron absorption and its effects on the intestines. The main drawback of ferrous salts traditional supplements is the frequency of gastrointestinal side effects such as nausea, vomiting, abdominal cramps and constipation.

It appears that firon bisglycinate is the best form of iron for supplementation. Its bioavailability (the ability of a nutrient to be absorbed by the intestinal mucosa and used effectively) is 90.9% [38]. Studies, particularly in pregnant women, show that it increases iron levels more effectively and without side effects compared to other forms of iron [39][40].

For example, one study showed that supplementation with 15mg of iron bisglycinate versus 40mg of ferrous sulphate was more effective at improving iron status in a group of 150 pregnant women [41]. Iron depletion was observed in 30.8% of women treated with iron bisglycinate compared with 54.5% of women who had taken ferrous sulphate. 
 

Always choose a women's food supplement which contains the bisglycinate form. Bonus: the iron provided in supplements does not need to be combined with vitamin C to improve its absorption [42]! 
 

Jolly Mama products enriched with iron 

Discover our range of food supplements for fatigue rich in iron: 

Iron Mama covers 100% of the recommended daily iron intake in just 1 capsule. No more discomfort associated with iron capsules — with our Ferrochel™ iron bisglycinate, our capsules combine optimal absorption and digestive comfort.

Our snack Croquantissime is enriched with iron! One snack covers 50% of the recommended daily intake (7mg). Our formula contains a form of iron that combines bioavailability (90.9%) and comfort: bisglycinate. 
 

Our granola Granochoc is enriched with iron! 100g of granola provides 7mg of elemental iron (50% of the recommended daily intake set by health authorities).

Iron requirements change at the menopause, particularly when periods stop. To adapt your routine to this new stage, you can explore our menopause vitamins.

Women are particularly at risk of iron deficiency. Iron is important throughout all stages of life, whether to compensate for losses associated with periods, for conception, during pregnancy to ensure optimal status for the foetus, or in the postpartum period for the health of the mother, whether she is breastfeeding or not. 
 

Dietary sources of iron are plentiful. Iron from animal-based foods is better absorbed by the body. Consuming vitamin C when consuming foods rich in iron (particularly those not of animal origin) helps improve its absorption.

When it comes to iron supplements, pay attention to their form — they are not all equal! Some will be less well absorbed by the body and may cause gastrointestinal issues. Iron bisglycinate is a good choice. 

Please avoid self-supplementing — food supplements are not without risk; they can interact with other supplements, foods and medications, or may not be suited to your personal situation, not to mention the importance of choosing the right ones and adjusting dosages accordingly. It is therefore preferable to seek advice from a healthcare practitioner specialising in nutrition (such as a naturopath or nutritional therapist), particularly if you are pregnant or breastfeeding.