What do Gut Health, Iron Deficiency and an Underactive Thyroid Have in Common?
Written By Susanne Brown
It sounds like the beginning of a bad joke but there’s nothing funny about feeling tired and sluggish when you know you need to perform. Having iron deficiency and an underactive thyroid can frequently lead you to look for an energy boost. But before you reach for that coffee or sweet treat to get that little lift, think about the vicious cycle you may be putting yourself through.
Iron Deficiency
Let's look at iron deficiency. Iron is an essential nutrient that helps our bodies perform many functions but one of the most important functions it performs is carrying oxygen throughout the blood. Iron is needed to produce hemoglobin, a type of protein found in red blood cells that carries oxygen from your lungs to all cells throughout the body. We get iron from both animal sources and plant sources. There are a couple of factors that you need to take into consideration if you’re concerned about the amount of iron you’re getting.
Firstly, let’s consider the two types of iron - non heme iron and heme iron. We get heme iron from meat sources and non-heme from plant sources. So which is best, the answer is always the one you will eat. But if your choice is non-heme iron you should consider supplementing with vitamin C or be very mindful of pairing your plant based sources of iron with vitamin C rich foods for proper assimilation and absorption. Non-heme iron requires vitamin C for optimal absorption.
Secondly, let's dive into iron rich foods! Sources of heme iron include red meat, poultry including eggs, pork, and seafood. Non-heme sources include dark leafy greens, beans, lentils, dried fruits. Including both types of iron in your diet is ideal.
Finally, to ensure absorption of iron from the food you’re eating you need to be producing a sufficient amount of hydrochloric acid. Hydrochloric acid is produced in the stomach and it's what helps you further break down the foods that you eat. Hydrochloric acid binds to iron and helps it get absorbed into the system.
What Does An Underactive Thyroid Have To Do With Iron Deficiency?
Thyroid hormone is required for HCL production. Low thyroid - low HCL production - low iron absorption. So what can you do to support your thyroid, ensure adequate HCL and up your iron levels?
Here are 4 things you can do right now:
Get your digestive juices flowing by taking 1-2 tbsp of apple cider vinegar with a cup of water or fresh lemon juice with water right before eating.
Mindfulness - in order for our body to release HCL we need to be in a relaxed state not fight or flight which actually shunts HCL from our stomach. Take a few deep breaths, feel some gratitude for the food you are about to consume and reap the benefits of maximum nutrient absorption.
Avoid caffeine as it depletes iron stores and interferes with iron absorption
Ensure that you are consuming enough nutrients required to produce thyroid hormones. This includes emphasizing green leafy foods, seaweed and fish. Veggies from the brassica family (broccoli, brussel sprouts, cauliflower, cabbage) are good but people with low thyroids need to cook these veggies. The raw form of these foods can block the absorption of iodine which is needed for the synthesis of the thyroid hormone.
In addition, if you happen to be taking medication to support your thyroid, such as synthroid, its important to understand that these medications can reduce your iron levels. Supplementing with iron may be needed to reach optimal levels. However, there is an important little relationship here, iron supplements should be taken 4 hours away from thyroid medication because iron can reduce the absorption and therefore the efficacy of Synthroid.
For more information on how you can support your thyroid, increase iron and improve digestion contact me and we can put a plan in place to support your health.