Headaches and Iron Deficiency
Headaches are a common symptom of iron deficiency. In cases where iron deficiency is prolonged headaches may even become chronic. Iron deficiency can also lead to anaemia, which is defined as a decreased number of red blood cells. It occurs when the quantity of iron in the blood is not adequate enough to form haemoglobin. Haemoglobin is found in red blood cells; it transports oxygen from the lungs and throughout the body.
AnaemiaVarious anaemia types exist and all entail a scarcity of red blood cells. However, iron-deficiency anaemia is the most common and often affects women due to the iron losses each month from menstruation. In fact, the iron losses due to menstruation may therefore contribute to frequent 'menstrual headaches' that are often solely attributed to hormonal changes.
Iron can be an important mineral in the treatment of migraines and headaches. In iron deficiency anaemia, the blood oxygen is decreased, meaning that its ability to transfer oxygen is compromised. This, in turn, causes blood vessels to dilate and thus changes blood pressure, which then triggers headaches. Some adults with minor iron deficiency may find that headaches are infrequent and mild while others who have a severe deficiency may suffer from intense and highly painful headaches on a regular basis.
Some of the other symptoms of iron deficiency are:
- Extreme fatigue
- Pale skin
- Circulation: sensitivity to cold
- Shortness of breath
- Loss of appetite
- Hair loss
- Difficulty swallowing
Treating Iron Deficiency to Prevent HeadachesIron is a mineral where caution must be exercised when supplementing. Iron is an oxidant and iron overload can be just as harmful as iron deficiency. Only supplement with iron if your doctor has suggested you do so, and be careful that you take any supplements specifically as directed. Some people find that a liquid formula is more palatable and easier to consume and others find it also helps to prevent constipation, a common side effect of iron supplements. If it is determined that iron deficiency is causing your headaches, try to increase your consumption of iron-rich foods. Good sources of iron include:
- Lean red meats
- Chicken liver
- Enriched breakfast cereals
- Blackstrap molasses
- Dried fruits
The form iron takes is very important in the quality of absorption. Non-haeme iron is found primarily in vegetable and grain sources and it not well absorbed. Haeme iron is found in meats and is generally very well absorbed. To increase the absorption of iron, numerous co-factors are indicated; ascorbic acid, otherwise known as vitamin C is a particularly significant one. To increase your absorption of non-haeme iron rich foods, it is suggested that you consume a food rich in ascorbic acid. Citrus foods, for example, would provide adequate ascorbic acid to enhance iron absorption.