Heme iron: Benefits and absorption : Your online pharmacy selection

What is heme iron?

Haem iron is a bioavailable form of iron found exclusively in animal products, notably red meat, fish and organ meats. This type of iron is better absorbed by the body than non-heme iron, found in plant foods such as legumes and whole grains. In fact, its bioavailability is much higher, with absorption ranging from 15 to 35%, compared with only 2 to 20% for non-haem iron.

Why is heme iron better absorbed by the body?

The absorption of heme iron is facilitated by its specific chemical structure, which enables it to be directly assimilated by intestinal cells without the need for prior transformation. Unlike non-haem iron, its absorption is not inhibited by certain compounds present in foods, such as phytates, polyphenols or calcium. This explains why people with a high need for iron, such as pregnant women, athletes or people suffering from iron-deficiency anemia, are often advised to opt for a diet rich in heme iron.

Which foods are richest in haem iron?

Here's a list of the foods richest in haem iron:

• Beef liver: approx. 6.5 mg iron per 100 g
• Black pudding: up to 22 mg iron per 100 g
• Red meat (beef, lamb, veal): between 2 and 3 mg iron per 100 g
• Fish and seafood (tuna, sardines, oysters, clams): 1 to 10 mg iron per 100 g

Eating these foods several times a week helps maintain optimal iron levels and avoid deficiencies.

What are the health benefits of heme iron?

Haem iron plays an essential role in many physiological functions. Here are its main benefits:

• Hemoglobin production: Helps build red blood cells, which are essential for transporting oxygen around the body.
• Prevention of iron-deficiency anemia: Iron deficiency can lead to intense fatigue, paleness, reduced cognitive performance and a weakened immune system.
• Improved physical capacity: Iron promotes better oxygenation of muscles, which is crucial for athletes and regular exercisers.
• Immune system support: Adequate iron intake helps strengthen the body's natural defenses against infection.

Who needs more heme iron?

Certain categories of people have increased iron requirements, including:

• Pregnant women: Their iron requirement is almost doubled due to fetal growth and increased blood volume.
• Children and teenagers: An iron-rich diet is essential for their cognitive development and bone growth.
• Sportsmen and women: High energy expenditure and excessive perspiration can lead to significant iron loss.
• Anemia suffer ers: In case of chronic fatigue, frequent dizziness or pale complexion, heme iron supplementation may be necessary.

How to optimize heme iron absorption?

To maximize the absorption of haem iron, here are a few tips:

• Combine iron-rich foods with vitamin C (orange, kiwi, red bell pepper) to stimulate iron assimilation.
• Avoid drinking tea or coffee with meals, as they contain tannins that block iron absorption.
• Eat a balanced diet, including both animal proteins and foods rich in essential vitamins and minerals.

What are the risks of excess heme iron?

Excessive heme iron can be problematic, leading to a number of undesirable effects:

• Oxidative stress: Iron overload promotes the production of free radicals, responsible for premature cell aging.
• Increased cardiovascular risk: Excessive consumption of red meats and deli meats rich in heme iron has been associated with an increased risk of heart disease.
• Hemochromatosis: This is a genetic disease characterized by an excessive accumulation of iron in the body, which can cause damage to the liver, heart and joints.

It is therefore recommended not to exceed the recommended daily intake, which is around 8 to 18 mg per day, depending on age and sex.

Should I opt for heme or non-heme iron?

While heme iron remains the best source of iron due to its high bioavailability, it's important to vary your diet by also including non-heme iron sources, such as legumes, oilseeds and wholegrain cereals. A diversified diet optimizes iron intake, while taking advantage of the other essential nutrients found in plants.