In this article, I am going to explain anaemia in more depth. However I'm going to take a steer in different directions, as it's not always a simple case of consuming more iron. There are several different other things to consider, particularly for women, which can often be overlooked by health professionals.
What is Anaemia?
Anemia is a condition characterized by a deficiency of red blood cells or hemoglobin, leading to symptoms such as fatigue, weakness, and shortness of breath. While iron deficiency is the most well-known cause, several other nutrients and health conditions play a vital role in overcoming anemia.
This article explores the connections between iron, vitamin B12, folate (B9), vitamin B6, and vitamin D3, and examines how addressing underlying conditions such as polycystic ovary syndrome (PCOS) and insulin resistance can help resolve anemia and improve overall health, including fertility.
Iron and Iron-Deficiency Anaemia
Iron is essential for the production of hemoglobin, the protein in red blood cells responsible for carrying oxygen throughout the body. Iron-deficiency anaemia occurs when there isn’t enough iron to support this process, and it's the most common form of anemia worldwide.
How to Overcome Iron-Deficiency Anaemia:
Dietary Changes: Increasing intake of iron-rich plant-based foods such as lentils, quinoa, spinach, and fortified cereals is crucial, especially for those following a vegan diet.
Supplements: If dietary changes aren’t enough, iron supplements may be necessary. It's recommended to take these with vitamin C to enhance absorption (click here for info).
Avoiding Calcium During Iron Intake: Calcium can interfere with iron absorption, so it’s best to avoid consuming calcium-rich foods or supplements at the same time as iron.
Vitamin B12 and Pernicious Anaemia
Vitamin B12 is essential for red blood cell production. A deficiency in B12 can lead to pernicious anaemia, where red blood cells become too large and immature, causing inefficient oxygen transport. This type of anemia can be particularly problematic for vegans, as B12 is mostly found in animal products.
Overcoming Vitamin B12 Deficiency:
Fortified Foods and Supplements: Vegans can get B12 through fortified plant milks, cereals, and supplements. In some cases, B12 injections may be necessary if there’s an absorption issue or if levels are extremely low.
B12 and Folate: B12 works closely with folate to support the production of healthy red blood cells. Both nutrients must be balanced to avoid anemia. Check out the Super B-Complex to the left (click on photo), with folate and Vitamin C for more information.
Folate (Vitamin B9) and Megaloblastic Anaemia
Folate is another B vitamin that plays a crucial role in the production of DNA and red blood cells. A deficiency can lead to megaloblastic anaemia, where red blood cells become abnormally large, affecting their ability to function properly.
How to Overcome Folate Deficiency:
Dietary Sources: Leafy green vegetables, beans, lentils, and fortified grains are excellent sources of folate.
Folic Acid Supplements: Folate deficiency can often be corrected with supplements, which is particularly important for women of childbearing age, as folate also helps prevent neural tube defects in pregnancy.
Vitamin B6 and Its Role in Anaemia
Vitamin B6 helps with hemoglobin production, and a deficiency in this nutrient can contribute to anemia. While less common than iron or B12 deficiency, B6 anaemia still affects oxygen transport.
Addressing B6 Deficiency:
Plant-Based Sources: Bananas, chickpeas, potatoes, and fortified cereals are good sources of vitamin B6. In cases of deficiency, supplements can also be used.
Vitamin D3, Anemia, and Overall Health
There is emerging research suggesting a link between vitamin D deficiency and anemia, especially in cases of chronic inflammation or autoimmune conditions.
Vitamin D3 plays a role in immune function, which may impact red blood cell production indirectly. It's also worth mentioning that most people in the UK, especially in winter, are D3 deficient.
How to Address Vitamin D3 Deficiency:
Sunlight: The best natural source of vitamin D3 is sunlight. However, for those living in northern climates or who have limited sun exposure, fortified foods (like plant milks) and supplements are recommended.
Vegan Vitamin D3 Supplements: For vegans, D3 sourced from lichen is a good alternative to the more common animal-based forms of the vitamin. For non-vegans, you can obtain D2 from oily fish such as Salmon. Or you can click on the above D3 & K2 supplement for a full years supply.
Polycystic Ovary Syndrome (PCOS) and Anemia
Women with PCOS often experience irregular or heavy menstrual periods, which can lead to significant blood and iron loss, resulting in iron-deficiency anemia. Additionally, many women with PCOS experience insulin resistance, a condition where the body’s cells do not respond effectively to insulin. This can increase inflammation in the body, further complicating anemia.
How PCOS Can Relate to Anaemia:
Menstrual Irregularities: Heavy periods can exacerbate iron loss, leading to anemia. Addressing the hormonal imbalances in PCOS, either through lifestyle changes or medication, can help regulate menstrual cycles and reduce blood loss.
Insulin Resistance and Anemia: Insulin resistance can interfere with iron metabolism and contribute to anemia. Controlling insulin levels through diet, exercise, or medications like metformin can improve both PCOS symptoms and anemia.
Downsides to metformin: It is worth mentioning that metformin can lead to a Vitamin B12 deficiency, which can lead to anaemia and nerve damage. There can also be various gastrointestinal issues such as neusea, diarrhea, bloating, stomach pain, and gas (gas especially when first starting metformin).
Inositol as a Natural Alternative to Metformin
Inositol, particularly myo-inositol, has been researched as a natural alternative to metformin for women with PCOS. Metformin is often prescribed to manage insulin resistance in PCOS, but it can have side effects such as gastrointestinal distress and can interfere with vitamin B12 absorption, potentially leading to anaemia.
Myo-Inositol offers several benefits:
Improved Insulin Sensitivity: Studies have shown that myo-inositol can help improve insulin sensitivity and regulate menstrual cycles in women with PCOS, similar to metformin, but with fewer side effects.
Fertility Boost: Inositol has also been found to improve ovulatory function, which is crucial for women with PCOS who are trying to conceive.
Anemia, Fertility, and Nutrient Balance
Fertility can be affected by anaemia, especially if key nutrients like iron, B12, and folate are deficient. Anemia can impair oxygen delivery to reproductive organs, affecting overall reproductive health. For women with PCOS, managing both anemia and insulin resistance is crucial for improving fertility outcomes.
Key Nutrients for Anemia and Fertility:
Iron: Essential for red blood cell production and oxygen transport, which is critical for healthy reproductive organs.
B12 and Folate: Both are crucial for DNA synthesis and healthy red blood cell formation, and are also important during pregnancy to prevent neural tube defects.
Inositol: By improving insulin sensitivity and restoring ovulatory cycles, inositol can support fertility, particularly in women with PCOS. Click here for an ideal supplement to consider.
Other Conditions Linked to Anaemia
Several other conditions can contribute to anemia:
Chronic Inflammation: Conditions such as rheumatoid arthritis or inflammatory bowel disease can affect iron metabolism, leading to anaemia of chronic disease.
Kidney Disease: The kidneys produce a hormone called erythropoietin, which stimulates red blood cell production. Kidney disease can impair this process and cause anaemia.
Autoimmune Disorders: Conditions like lupus or celiac disease can impact nutrient absorption and red blood cell production, leading to anaemia.
Conclusion
Overcoming anaemia requires a comprehensive approach, addressing nutrient deficiencies in iron, B12, folate, and B6, and managing underlying health conditions such as PCOS, chronic inflammation, and insulin resistance. By ensuring adequate intake of these key nutrients, utilizing natural alternatives like inositol for insulin management, and addressing conditions that contribute to anaemia, it’s possible to restore red blood cell health and improve overall well-being.
In cases of severe anaemia or when symptoms persist, it's important to consult a healthcare provider for proper diagnosis and treatment. For those with PCOS or fertility concerns, managing hormonal balance and ensuring adequate nutrient levels will not only help overcome anaemia but also support reproductive health.
If you would like more information on testing for Anaemia or going through a full Female or Male Health Check via blood testing, please contact me for more information.
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