- Hair is dry, brittle and dull
- You could start shedding more hair
- Your hair could get thinner
Iron deficiency is common in women because we lose A LOT of it during menstruation and pregnancy.
Iron uptake inhibitors!
Research suggests that when levels of zinc and iron are the same in a multivitamin your iron uptake will be much lower. Zinc interferes with the iron uptake. If you want to stop this from happening there should be 3 times more iron than zinc in your multivitamin. I'm going to get a new multivitamin because mine actually has less iron than zinc - oops!
Coffee, tea and calcium-rich foods, e.g. dairy can also inhibit iron uptake so they should be taken several hours after eating iron-rich foods to optimise iron absorption.
Iron uptake promoters
Vitamin C. This is found in especially high amounts in citrus fruits, e.g. oranges including orange juice, lemons, strawberries, kiwi and cherries. A small glass of orange juice with or after a meal is a good way to improve your iron uptake.
Which foods are rich in iron?
How much iron do you need per day?
According to the National Institute of Health, NIH, women need:
Iron rich foods include:
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