As we’ve discussed before, many people today experience anemia despite living in a world rich in iron. This raises an important question: is everyone truly iron deficient, or do some individuals lack the necessary cofactors to effectively utilise the iron they consume?
Just like with many nutrients, there’s a fine line between too much and too little. Balance is key. Today, we’ll explore the other side of this issue.
If you’d like to revisit the previous two parts you can find them here
The Recycling System
Your body has a recycling system called the reticuloendothelial system (RES), which helps you recycle about 24 milligrams of iron every single day—enough to keep you thriving. But here’s the catch: what we put into our bodies directly impacts how well this system works.
Now, iron doesn’t regulate iron. The whole process of recycling iron is actually controlled by retinol, which is also known as vitamin A. You need retinol to convert copper into a bioavailable form called ceruloplasmin. This protein binds to copper and helps it move throughout your body, doing all sorts of beneficial things, like supporting healthy thyroid function. But the most crucial role? Producing energy!
Ceruloplasmin is the one that activates oxygen in your cells to generate energy. So, no matter what you do, eat or take, if you don’t have bioavailable copper, you won’t be able to produce energy.
When your vitamin A levels drop, iron can get stuck in your tissues instead of being recycled. This leads to oxidative stress and inflammation, which is a big reason many people end up with “low blood iron” and are diagnosed with anaemia. Low iron in the blood often means there’s high iron sitting in your tissues. But here’s the thing: when you look at a standard blood test, you’re not really getting the full picture. The problem is that iron gets trapped in the tissues due to low vitamin A, which also hampers your body’s ability to produce that crucial bioavailable copper needed for proper iron regulation.
So, keeping your vitamin A levels up is essential for managing iron effectively. Retinol is the key here—copper and retinol work together to create bioavailable copper, which regulates that iron recycling system.
Sources of Vitamin A
When it comes to getting your vitamin A, animal foods are the way to go. Why? Well, they provide us with retinol, which is a whole lot different from beta carotene—the kind of vitamin A you find in plants. Here’s the catch: our bodies have to convert beta carotene into retinol, and that conversion rate can really vary—anywhere from 5% to 65% in different people. Some studies even suggest that if you take in too much beta carotene, it might actually slow down how well your body converts it into vitamin A.
And here’s another thing to keep in mind: vitamin A is fat-soluble. That means it needs fat to be absorbed properly. So, if you want to maximise your vitamin A intake, aim for foods that come with some saturated fat. Your body will thank you for it!
The best sources of vitamin A are in animal products. Liver being the highest source but also think fatty fish like mackerel, salmon, and sardines. Eggs are another great source, and don’t forget about meats and dairy, too! These foods pack a nice punch of vitamin A that your body needs.
Factors Impacting Absorption & Metabolism
Deficiencies in nutrients such as zinc and protein can hinder the absorption and metabolism of vitamin A, while synthetic vitamin D depletes retinol levels in the body.
Additionally, conditions like celiac disease, Crohn’s disease, and pancreatitis can significantly impair how well your body absorbs this vital vitamin.
The liver plays a crucial role in storing vitamin A, so any dysfunction in this organ can affect its availability and metabolism. Furthermore, birth control diminishes ceruloplasmin.
The Crucial Role of B12 and Folate
Vitamin B12 is a must-have for producing red blood cells because it plays a key role in DNA synthesis. Not only does it help your body utilise iron effectively, but it also aids in forming haemoglobin—the protein that carries oxygen throughout your body. Plus, B12 is crucial for preventing anaemia, especially megaloblastic anaemia, which can happen if you’re low on this vitamin.
Megaloblastic anaemia is a condition that happens when your body produces large, immature red blood cells called megaloblasts. This occurs because of problems with DNA synthesis, which means your red blood cells aren’t maturing properly.
Lastly, we have vitamin B9, or folate. This vitamin is essential for synthesising DNA and RNA, which are critical for creating healthy red blood cells. Folate enhances iron utilisation by supporting haemoglobin production and helps prevent megaloblastic anaemia, a condition that can arise from a deficiency in folate and can negatively impact red blood cell function.
Without these nutrients, the body produces red blood cells that are too large and don't work properly. This reduces their ability to carry oxygen.
The Benefits of Beef Liver for Optimal Health
Beef Liver is a remarkable food that supports the intricate balance of nutrients needed for proper iron utilisation, red blood cell production, and overall vitality. Incorporating it into a well-rounded diet, alongside other nutrient-dense foods, can help ensure that your body is equipped to thrive.
One serving of our beef liver capsules contains:
- 107% of your RDI for Vitamin A (retinol)
- 324% of B12
- 33.3% for Copper
- And 16.5% for Folate (B9)
Along with many other beneficial minerals and nutrients.
