I'd like to quickly
share some information of a men's issue that's come up recently:
iron in the diet.
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Although the
public often gets the message that iron is "good",
it's possible to get too much of a good thing - especially
for men who don't menstruate (lose blood and thus iron monthly).
Sometimes I even wonder if the 97% female majority of a
major dietetics group doesn't influence this message somewhat.
Yes, iron deficiency,
which can eventually lead to anemia, is the world's number
one nutritional deficiency. And yes, one can feel fatigue
even before full blown iron deficiency anemia (small pale
and reduced red blood cells) hits. But it's partly a gender
issue - especially in developed countries like the U.S.
where meat and iron fortification are plentiful.
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You see, most men accumulate
iron between their teen and middle years, up to a point that (debatably)
increases heart disease risk (iron is a pro-oxidant) and could
even damage cells (liver, muscle, etc.). You "damage"
muscle cells and tendon cells enough with chronic weightlifting.
So what does one
do?
Find balance.
Mix-up protein foods
and don't rely too heavily on just meats (highly absorbable heme
iron) or rely too much on eggs and dairy, which actually block
iron availability somewhat. (And, if coupled with frequent blood
donations could be bad.)
If you're a guy who
knows he's not anemic, consider the "Silver" (iron-free)
type of multivitamin/multi-mineral tablets. It's likely that you
eat too much iron from the foods you already ingest; you probably
don't need even more from your supplements!
Even a low-moderate
amount of supplemented vitamin C (~250 mg is a common dose) or
vitamin C-rich foods like citrus, strawberries, red bell peppers,
etc. will further up your absorption of iron.
Some foods decrease
iron absorption such as tannins in tea, phytates in whole grains
and oxalate in spinach.
Do you consume lots
of these?
Get used to reading
Nutrition Facts panels on food labels. Iron is one of the "highlighted"
minerals that you'll always see there. Men don't need more than
8 mg daily (teens 11 mg) and you probably shouldn't consume more
than 30mg per day.
If you are concerned
enough to donate blood - helping yourself and others - consider
this: the Red Cross does a simple density check on a finger prick
sample to check if you are "ready" to donate. However,
it's possible to be low iron (e.g. if you've been donating 4-5
times per year for a long time) and they'd still clear you. I
personally don't appease the "vampires" more than twice
per year these days.
Whether you're a guy
or a gal, the information in this list is helpful when adjusting
iron intake (upward or downward), thus affecting bodily stores
over the weeks and months.
I'll leave you with
two related email questions from readers…
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Lonnie,
Great article this
week. I do have a question regarding donating blood.
The last time I gave
blood successfully was about 1.5 years ago, and they came back
showing I had high liver enzymes. I wasn't taking anything at
the time ... not protein supplements, no androgens, nada. Then,
last Fall I tried to donate again, but I was denied because of
my high levels. I was told that I placed on a list that bars me
from giving blood. I'm 20 years old, 190 lbs currently.
Do you know how long
this ban lasts and/or is there any way around it? I think the
high levels may have attributed to overtraining, but I'm not sure.
Thanks!
Justin Case
Hello Justin,
Of course I don't know
all the specifics, but weight training men often have elevated
ALT and AST. These enzymes "spill" out of sore, exercise-damaged
skeletal muscle and are not just "liver enzymes". You
can read "Muscle Masochism I" and II after an online
search (Google). I don't know if there is a time limit on the
list you mentioned. If muscle microtrauma/ soreness is indeed
the etiology behind your high ALT and AST, then taking a week
off from lifting before attempting to donate again (at another
location?) may help.
Take care,
LL
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I read your online
article regarding iron.
I have hemochromatosis and have given blood every week for 12
consecutive weeks. Under Dr.'s care, I take 300mg of T every other
week and 500iu of HCG every other day. I still feel like crap
compared to when I started to feel last August. Although, the
addition one month ago of HCG has proved worthwhile - I really
feel it in my testicles.
A question no one can answer is whether giving blood the day after
taking a cypionate shot, funnels T from my body. I am somewhat
anemic so perhaps that is why I am tired. But maybe also the blood
draws are taking T from my stream?
Any ideas?
Thanks,
Justin Time
Hi Justin,
Well, I can't comment on your medical issues but as general info.,
I suppose it is possible that, since T injections "spike"
quickly in the bloodstream (hence the popularity of "slower-release"
patches or daily gels), that one may indeed lose more of that
T during a subsequent phlebotomy session (500cc out of about 5000cc
of blood being removed). I know it sounds like a copout, but I'd
discuss concerns with the physician.
And remember one can
get tired and exhibit reduced athletic performance from low iron
levels well before full blown anemia develops. So always stay
aware of your blood iron (or ferritin or transferrin saturation)
levels, if and when they start to fall from the treatments
Good Luck!
LL
