The iron dilemma for women
AFTER the hurricane there was an appeal for blood donations, and Jamaicans flocked donation centres. But one complaint that has been a long-standing one continued to pop up – women being turned away, because their iron levels were too low.
“Women have a higher incidence of low haemoglobin and iron deficiency often caused by menstruation and this can lead to anaemia, which is a common reason for deferral,” said nurse practitioner Angie Dennis. “Women also have a higher rate of fainting or feeling unwell during donation, and may have lower blood pressure, which can lead to temporary deferral.
She said the issue is quite common, and not only do women often have lower iron stores due to menstruation and pregnancy, but they generally have a lower dietary intake compared to men.
“The good news is that with the right foods and habits, you can boost your iron count naturally and maintain healthy levels over time,” she said.
Tips to build and maintain iron levels
1) Eat iron-rich foods
There are two main types of iron:
•Heme iron (easily absorbed): Found in red meat, liver, chicken, turkey, and fish.
•Non-heme iron (less easily absorbed): Found in plant foods such as lentils, beans, tofu, spinach, fortified cereals, and pumpkin seeds.
Tip: Try to include a source of heme iron if possible. Even small amounts help your body absorb more non-heme iron.
2) Pair iron with Vitamin C
Vitamin C helps your body absorb non-heme iron more effectively.
Try:
•Spinach salad with citrus dressing
•Oatmeal with strawberries
•Lentil soup with a glass of orange juice.
3) Avoid iron blockers around meals
Certain foods and drinks can reduce iron absorption if consumed at the same time as iron-rich foods:
Avoid for at least one hour after meals:
•Coffee and tea (especially black tea)
•Red wine
•Dairy products or calcium supplements
•Whole grains high in phytates (unless soaked/sprouted).
4) Consider an iron supplement (if needed)
If your doctor recommends it, an iron supplement can help replenish stores more quickly. Choose a form that’s gentle on the stomach, such as ferrous bisglycinate or slow-release ferrous sulphate.
Important: Always confirm with your healthcare provider first, as too much iron can be harmful.
5) Get your iron levels checked
Before trying to donate again, have your haemoglobin and ferritin levels tested. This ensures you’re donating safely and gives you a clear picture of your progress.
