Caffeine Blues: Wake Up to the Hidden Dangers of America's #1 Drug by Cherniske Stephen

Author:Cherniske, Stephen [Cherniske, Stephen]
Language: eng
Format: epub, azw3
Tags: HEA006000
ISBN: 9780446551113
Publisher: Grand Central Publishing
Published: 2008-10-21T22:00:00+00:00

Iron Alert Action Plan

1. Monitor your serum ferritin level starting at menarch (the onset of menstruation). Make it a part of your yearly physical, or test at least every two years. Use the following guidelines derived from the latest bio-medical information:

Ferritin LevelIron Status

0–10 Severe iron deficiency

0–18 Marginal iron deficiency

18–40 Adequate

40–100 Optimal iron nutriture

2. If your ferritin is less than 10, I suggest that you work with your physician to correct the problem. You will need an effective iron supplement and follow-up. The most bioavailable form of iron I have found is a chelated iron, known as iron glycinate (see Appendix A). But be careful. Too much iron can cause constipation and abdominal cramping. This can be avoided by staying in the 30-to-90-milligrams-per-day range.

3. If your ferritin is between 18 and 40, premenopausal women should still consider iron glycinate at 30 milligrams per day.

4. In all cases, it is imperative that you maximize iron absorption from the food you eat, and that means reducing caffeine intake. If you continue drinking coffee, tea, or soft drinks with meals, the caffeine will reduce absorption of iron from any tablet you take as well as the meal. The only sensible approach is to get off the caffeine and soft drinks. If you’re drinking tea, have it at “teatime” (midmorning or midafternoon), not with meals. Caffeine-free herbal coffee and herb tea, of course, will not interfere with iron absorption.

5. Vitamin C has been shown to enhance iron absorption. If your supplement does not already contain vitamin C, take a 200-milligram tablet of vitamin C with your iron.

6. Avoid other iron robbers: sugar, high doses of calcium supplements (especially calcium carbonate), phytic acid (wheat bran), and oxalic acid (spinach, beet tops).

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