Natural health: natural iron supplements

Can you please recommend any natural iron supplements, as I find the usual ones to be very constipating?

A deficiency in iron typically causes feelings of fatigue, low mood, and mental sluggishness.

It is important to remember that these symptoms don’t always indicate low iron levels and, if you haven’t already, it is a good idea to have a blood test to confirm your ferritin and serum iron levels.

The reason why it is important to test for a deficiency first is because iron is an oxidising agent within the body and excess iron increases the risk of heart disease.

There is also a metabolic disorder called haemochromatosis, where iron accumulates in the body and is deposited in the organs leading to issues such as heart abnormalities, diabetes, and cirrhosis of the liver.

One third of the Irish population carry the genes for haemochromatosis, so it is important to rule this out.

The commonly prescribed form of iron (ferrous sulphate tablets) is notorious for causing constipation, particularly when taken in doses over 100mg daily.

There are a couple of things you can do to help your body absorb iron, and to reduce the likelihood of gastrointestinal distress.

The first step is to increase your consumption of foods that are high in iron, such as red meats, shellfish and seafood, dried fruits, and leafy greens.

Vitamin C helps with absorption — you will need to take around 500mg with your iron supplement.

Natural supplements with supportive herbs, like Floradix and Floravital products, work well for most people without causing constipation. Spatone is another natural iron supplement I recommend.

Floradix, Floravital, and Spatone are all available from Here’s Health ( www.hereshealth.ie ; 021-4278101).

Other symptoms indicating iron deficiency include itching skin, thinning hair, and concavity in the fingernails.

Women who are pregnant, women who experience heavy or frequent menstruation, individuals taking long-term painkillers (especially NSAIDs), and vegetarians or vegans are all at increased risk of developing iron deficiency or anaemia.

The final thing to consider when it comes to iron absorption is hypochlorhydria, or low stomach acid. Stomach acid is crucial for the absorption of vitamins and minerals. Betaine HCl with pepsin is a supplement that can be used to improve stomach acid levels.

If you suspect this is an issue, then take one capsule (containing around 648mg of Betaine HCl) halfway through a protein-rich meal, increasing by one capsule at each subsequent protein-rich meal until you notice a slight burning in the throat, indicating that you need to reduce the dosage by one capsule.

Digestive enzymes and probiotics may also be a useful addition to help with nutrient extraction and absorption.

My husband suffers from hiatus hernia and has found slippery elm to be very useful. Is there anything else he should be doing to help?

Hiatus hernia is when part of the stomach is pulled up through the diaphragm, leading to the acidic stomach contents leaking into the oesophagus. Heartburn, acid reflux, and digestive discomfort are the usual symptoms.

This is another condition where hypochlorhydria is typically a root cause.

Lack of stomach acid leads to impaired digestion and fermentation of food, plus the gastro-oesophageal valve between the oesophagus and stomach is not stimulated by d to close off properly. As this valve remains open, reflux and heartburn are common.

Slippery elm will help to soothe inflamed membranes, however it is important to address your husbands condition rather than simply masking the symptoms.

With hiatus hernia, or any digestive disorder, chewing food thoroughly is a crucial first step.

If your husband tends to bolt his food, then partially or completely blended foods, such as soups, smoothies, and slow cooked casseroles and stews are an ideal option.

Avoid consuming food or drink after 7pm, along with controlling portion size — smaller, more frequent meals, and utilise food combining principles, such as avoiding protein and starches at the same meal.