Why Are So Many Women Iron Deficient? Dr Libby Weaver on Hormones & Women’s Health | Selfdom Ep. 137
SelfdomShow Notes
Why are so many women iron deficient, and are we overlooking the signs our bodies are giving us? Today on Selfdom, I’m joined by leading nutritional biochemist Dr Libby Weaver to unpack one of the most common health issues affecting women: iron deficiency. We explore the difference between low ferritin, iron deficiency and anaemia, the symptoms women often dismiss as “normal,” and the role of menstruation, diet, gut health and iron absorption. Dr Libby also explains why iron needs increase during pregnancy, what women should know about supplementation and iron infusions, and why ongoing exhaustion, particularly postpartum, can sometimes deserve further investigation. This episode is about helping women better understand their bodies, ask the right questions and feel empowered when it comes to their health. Follow Dr. Libby Dr Libby (PhD) (@DrLibby) • Instagram profile (https://www.instagram.com/DrLibby/) Dr. Libby’s work: Internationally Acclaimed Nutritional Biochemist, Author & Speaker (http://www.drlibby.com/) Iconic Iron and the other food-sourced supplements are at: Food-sourced nutritional supplements | OnBlends (http://www.onblends.com/) Iron for a day: notes Please note, this is not a prescribed day (unless it appeals). It is simply to demonstrate how much food, as well as the focus, that is required to obtain the minimum daily requirement for iron to prevent deficiency across the menstruation years when the RDI is 18mg. If periods are heavy or the woman is an athlete or trains like one, her requirements will be even greater. Also, those who eat vegetarian or vegan require 1.8x the RDI to account for lower iron bioavailability since their intake of inhibitory substances is typically higher (e.g. phytic acid, oxalic acid) and all of their iron is in non-haem form. Omnivorous eater – iron 2 eggs = 1.7mg 1 cup raw spinach (~30g) = 0.5mg ½ tomato = 0.2mg 2 slices good quality bread = 1.3mg 30g cashews = 1.5mg 1 banana = 0.3mg 200g tinned line-caught tuna = 2.2mg ½ cup cooked kidney beans = 1.8mg 1 cup cooked brown rice = 0.8mg 100g mixed vegetables = 0.6mg 2 dried figs = 0.6mg 200g cooked beef or lamb = ~6mg (varies depending on cut; some higher, some lower) ½ cup broccoli = 0.5mg 1 medium potato = 0.6 Total = 18.6mg Vegetarian/vegan eater – iron 100g muesli with dried fruit and nuts = 4.6mg (the cereal is fortified with synthetic iron) 30g cashews = 1.5mg 1 banana = 0.3mg 1 cup cooked chickpeas = 2.9mg ½ cup broccoli= 0.5mg 1 cup cooked quinoa = 2mg 30g walnuts = 0.8mg 1 slice good quality bread = 0.7mg 1 tbsp peanut butter = 0.3mg 100g firm tofu = 2.9mg 1 cup raw spinach = 0.5mg 100g mixed vegetables = 0.6mg 1 cup cooked brown rice = 0.8mg Total = 18.4mg (but RDI is really 32.4mg for vegan/vegetarian eaters) Connect with us: Follow Selfdom Selfdom (@selfdom__) • Instagram profile (https://www.instagram.com/selfdom__) Follow Dom Elissa Dominique Elissa (@dominiquelissa) • Instagram profile (https://www.instagram.com/dominiquelissa) Gratitude journals + more: Selfdom (Selfdom (https://selfdom.au/) ) For partnership inquiries: [email protected] (mailto:[email protected]) Produced by Talkback Media: [email protected] (mailto:[email protected])
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