Training & Nutrition - Am I getting too much iron?

I started keeping track of my diet in order to drop roughly ten pounds in the next couple months. Other than confusion regarding caloric intake, percentages of fat, protein, and carbs, and all the other wonderful aspects of dieting, I have noticed that in my nutrient calculations it lists me as taking in roughly 200% (20 mg) of iron every day. Today I have 32 mg of iron. I am a 20 year old, 6' tall male weighing it at 175 lbs. My question is how much longer do I have before death takes its toll?

Thanks,

Colin

Stay away from MRI machines. You'll get sucked in.

In my extremely limited knowledge and with my terrible memory, excess Iron will just leave your system through the traditional routes. Nothing to worry about, but dont take my word

About 70 years. 20-32 mg Fe+ is fine. Its probably just a reflection of how much your eating in total. As kcals go up so do the micronutrients. Enjoy.

no !


Iron overdose is bad, just like dihydrogen monoxide !!!!!

hehehe




nahh you are fine...
think of it this way...cast iron cookware is still legal, and you get
a lot from that (old school...pre-teflon days)

it is harmful as hell in big doses though.


you are an athlete...twice the rda will not harm you one bit. just don't
take more than one supplement with it, then get the rest via food.

From my experience, too much iron can make you constipated.

And don't stay out in the rain or you'll rust.

Az

Men's formula vitamins don't contain iron. Women lose iron when they menstruate. We're not so lucky. :)

I'm gonna do some research.

Here's what I learned from a great website about food and nutrition that I trust a lot, The World's Healthiest Foods (http://www.whfoods.com/genpage.php?tname=nutrient&dbid=70#toxicitysymptoms):




Chronic iron overload, or excessive iron storage, can cause a variety of symptoms including loss of appetite, fatigue, weight loss, headaches, bronze or gray hue to the skin, dizziness, nausea, and shortness of breath. It is generally believed that chronic iron toxicity occurs only in people who require regular blood transfusions, take iron supplements, or in those with a genetic iron storage disorder called hemachromatosis. . . . .

Although iron overload is not likely to develop from food sources alone, men, because they do not experience iron losses, may be at greater risk for the problems associated with excessive iron. In recent years, excess iron intake and storage, especially in men, has been implicated as a cause of heart disease and cancer. In addition, iron has been found in increased levels in the joints of people with rheumatoid arthritis.

[ . . . ]


Recommended Dietary Allowances

# Men 19-30 years: 8 mg
# Men 31-50 years: 8 mg
# Men 51-70 years: 8 mg
# Men greater than 70 years: 8 mg
# Women 19-30 years: 18 mg
# Women 31-50 years: 18 mg
# Women 51-70 years: 8 mg
# Women greater than 70 years: 8 mg

Well here is the thing. I work in a health food store, and I do take a supplement with iron in it. It has about 2.5 mg of iron in it (I actually take half the recommended dose). I think the reason for the worry about cancer has to do with the iron *turning into* (not sure) a free radical in the system or something like that. Basically I guess the iron is stored and most men lose roughly 1 mg per day or something like that. I am probably wrong on this, I have just been worried about it for a couple of days now.

This site places the upper limit for kids at 40-45 mg. I doubt you are in any potential trouble. Ask your doctor though or give the nutritionist at your local hospital a call.

http://www.fcs.okstate.edu/cnep/ask/answers/iron.htm

I actually did a research paper last semester in which (among other things) I discussed the effects of excess iron intake.

I'm quoting my section on iron here, from my paper, complete with bibliography:


Most articles and books focus on iron deficiency and the potential of becoming anemic. It is the most common nutrient deficiency in the world (Wolinsky & Driskell, 1997). There is very little information on over-consuming iron, but the fact is that too much iron in the blood is toxic, and can result in severe illness and even death (Office of Dietary Supplements, 2004).

Iron is an essential nutrient for almost all living organisms – it is a component of many proteins and enzymes (Wolinsky & Driskell, 1997). It is also the oxygen-carrying component of blood and helps boost the immune system (Somer, 1992).

“Under normal circumstances, iron intake is regulated by need and dietary excesses are not absorbed. Accumulation of iron is possible, however, as the body cannot excrete excesses once they are absorbed” (Somer, 1992, p. 108). The body changes its ability to absorb iron based on how much iron is needed. If a lot is needed, more will be absorbed. If less is needed, less will be absorbed. This helps prevent the toxic reactions to an over abundance of iron (Office of Dietary Supplements, 2004).

Vitamins A, B6, B12, and C work with iron to increase its effectiveness. Calcium, copper, magnesium or zinc can reduce its effectiveness (Somer, 1992).

Sometimes athletes will take additional vitamins and minerals in an effort to boost their performance, but instead they risk doing damage to themselves because mega-doses of certain vitamins and minerals cause more problems than they solve. Iron is one of those. Excess iron “can cause liver failure, diabetes, testicular atrophy, arthritis, and heart, skin, and neurologic disease.” (Baker, 1998, p. 26). It can also cause gastro-intestinal upsets. If an athlete is anemic, taking an iron supplement can help, but if an athlete is not anemic, extra iron does not improve performance (Baker, 1998).

“Many men and women who engage in regular, intense exercise such as jogging, competitive swimming, and cycling have marginal or inadequate iron status … For these reasons, the need for iron may be 30% greater in those who engage in regular intense exercise. Three groups of athletes may be at greatest risk of iron depletion and deficiency: female athletes, distance runners, and vegetarian athletes.” (Office of Dietary Supplements, 2004).

However, many authors suggest that an adequate amount of iron can be consumed though diet alone, and before assuming anemia, it is a good idea to see a Doctor and have the blood iron levels tested.

Baker, A. (1998). Bicycling Medicine. New York: Simon & Schuster, Inc.

Office of Dietary Supplements, National Institutes of Health (2004). Dietary Supplement Fact Sheet: Iron. Retrieved October 25, 2005. http://ods.od.nih.gov/factsheets/iron.asp#h1

Somer, E. (1992). The Essential Guide to Vitamins and Minerals. New York: HarperCollins Publishers, Inc.

Wolinsky, I. & Driskell, J. (Eds.). (1997). Sports Nutrition: Vitamins and Trace Elements. Boca Raton, FL: CRC Press, Inc.

Well here is the thing. I work in a health food store, and I do take a supplement with iron in it. It has about 2.5 mg of iron in it (I actually take half the recommended dose). I think the reason for the worry about cancer has to do with the iron *turning into* (not sure) a free radical in the system or something like that. Basically I guess the iron is stored and most men lose roughly 1 mg per day or something like that. I am probably wrong on this, I have just been worried about it for a couple of days now.
Iron is obviously a heavy metal. Copper and zinc are two other metals required by the body. Lead and mercury, for example, are metals that are always toxic. I know that these metals are not excreted in the normal way in the body. I think you're right, if you take in more than the amount that is excreted, it will accumulate in the body. Iron is used to make hemoglobin, the substance in red blood cells that carries oxygen to the cells, and myoglobin, a substance that carries oxygen around the muscles. It's good to have lots of hemoglobin and myoglobin if you ride a lot, but I don't think taking extra iron is a safe or effective way to make more hemoglobin, unless you have a deficiency. I believe cereals, bread and other foods are fortified with iron, and it's also found naturally in some common foods. I guess that's why men don't usually need to take iron supplements.

This site places the upper limit for kids at 40-45 mg. I doubt you are in any potential trouble. Ask your doctor though or give the nutritionist at your local hospital a call.

http://www.fcs.okstate.edu/cnep/ask/answers/iron.htm
That's figure is more than 4 times higher than the recommended dietary allowances for any age group:

# 0-6 months: .27 mg
# 7-12 months: 11 mg
# 1-3 years: 7 mg
# 4-8 years: 10 mg
# Boys 9-13 years: 8 mg
# Boys 14-18 years: 11 mg
# Girls 9-13 years: 8 mg
# Girls 14-18 years: 15 mg

Iron is obviously a heavy metal. Copper and zinc are two other metals required by the body. Lead and mercury, for example, are metals that are always toxic. I know that these metals are not excreted in the normal way in the body. I think you're right, if you take in more than the amount that is excreted, it will accumulate in the body. Iron is used to make hemoglobin, the substance in red blood cells that carries oxygen to the cells, and myoglobin, a substance that carries oxygen around the muscles. It's good to have lots of hemoglobin and myoglobin if you ride a lot, but I don't think taking extra iron is a safe or effective way to make more hemoglobin, unless you have a deficiency. I believe cereals, bread and other foods are fortified with iron, and it's also found naturally in some common foods. I guess that's why men don't usually need to take iron supplements.

Sorry, I was unclear, it is part of a multi vitamin that I bought on the cheap. NOW Special Two. It has some iron in it, which i really didn't want at all, but I ended up with it.

Roody, those limits are the upper limits over a period of 4 to 7 months. Basically it seems that if one consumes that much iron for that period of time, statistically speaking they will get sick.

I also say phooey to 'Mens vitamins' or whatnot...centrum...those pricy things

all gimmicks


all you need is chewable Flintstones with Iron, and eat one
in the morning.

and then go over the RDA dose with
added B-100 complex, C-1000, A-10000, E-400, and calcuim 600
on top of it.

you should chew as many vitamins as you can, and also calcium
(go easy on chewing this...mostly let it melt) except C which
will rot your teeth, and B because it is nasty. this will ensure
proper takeup.

YMMV

I'm not sure how helpful this is, but my work had a blood drive not too long ago and one of the facts listed on the sheet for donors was that donating blood helps reduce excess iron in the males blood stream.
If you are really worried about it, I would recommend consulting your doctor and have a iron blood test. The doctor can also take into account your physical activity level, smoking, drinking, eating, suppliments...etc. IF the doctor finds anything negative they will instruct you fom there.

Well a 60 day supply cost me $5.30, so that is a pretty darn good deal if you ask me.

Alright, today I did 39 mg... !!! seems high. Even without supplement, that is 37 mg, my goodness