Micronutrients: Iron and Vitamin C
Sufficient micronutrient intake is important in maintaining a healthy and nutritious diet.
This can be done through practicing healthy food habits and making wise choices about the
things that are being put inside the body. The two micronutrients that I will be focusing on
include iron and vitamin c.
The Importance of Iron
Iron plays an important role in numerous bodily functions and processes. It is used in the
production of hemoglobin and myoglobin. The body needs hemoglobin for oxygen transport
from the lungs to the rest of the body. Myoglobin is also used for the transport of oxygen but is
more specifically directed toward the muscles (Office of Dietary Supplements - Iron, 2022).
Oxygen allows for the process of energy metabolism, which helps us heal, reproduce, and grow
to function effectively in our everyday lives. Ferritin is a protein in the blood that stores iron that
the body can use as needed (Lal, 2019). Hepcidin is the hormone bound to ferritin and is
involved in controlling the body’s usage of iron. Ferritin tests can be used to determine the
amount of iron present in an individual’s blood, and whether the intake is excessive, deficient, or
normal. (Plays et al., 2021). The ideal expectation would require one to have normal levels of
iron.
Overconsumption of Iron
Excessive amounts of iron in the body can cause more harm than good. The
overconsumption of iron may interfere with the healthy functioning of the stomach and can cause
stomach ulcers as well as an inflamed stomach lining. In the worst-case scenario, “extremely
high doses of iron (in the hundreds or thousands of mg) can cause organ failure, coma,
convulsions, and death” (Office of Dietary Supplements - Iron, 2022). High amounts of iron may
have a negative effect on zinc and decrease its absorption in the intestine. Zinc is necessary for
the sense of smell and taste, immune and metabolic functions, and helps the body make DNA
(Office of Dietary Supplements - Zinc, 2022).
Deficiency in Iron
Deficient amounts of iron in the body can be classified into iron deficiency and iron
deficiency anemia. Iron deficiencies are more common in children, pregnant and non-pregnant
women, and elderly individuals. It is also important to consider external factors like poverty.
They can be defined as a decrease in the body’s total amount of iron stores. Many symptoms may
arise when an individual is low in iron. The most common symptoms are excess fatigue,
problems with concentration, and dizziness. They may also experience dry skin, hair loss, and
pica (Pasricha et al., 2021). Physiologically, the body will have a lower red blood cell count. This
means that less oxygen will be transported to the body’s tissues and muscles, interrupting the
flow of iron homeostasis. Iron deficiency anemia is a more severe form that may lead to the
development of serious health conditions if left untreated. It can cause the deterioration of
muscles and tissues, heart and gastrointestinal diseases, and chronic autoimmune illnesses
(Cappellini et al., 2019). Hypoxemia may result from anemia, in which the tissues are deprived
of adequate oxygen and the heart and lungs become compromised. Iron deficiency has more
long-term effects rather than short-term ones and should be avoided to ensure healthy body
functioning(Camaschella, 2019) It can be treated through a diet rich in iron and the use of
supplements, depending on the circumstance.
Adequate Intake of Iron
The RDA of iron for adults (19-50 yrs) is “8 mg daily for men, 18 mg for women, 27 mg
for pregnancy, and 9 mg for lactation” (Iron, 2019). The UL for individuals above the age of
fourteen is 45mg and below the age is 40mg, regardless of gender. The RDA and UL can aid in
understanding how much iron an individual needs for healthy functioning. Adequate amounts of
iron in the body will ensure proper growth and development through the transport of oxygen and
cell metabolism. It will allow the individual to feel more energized and increase their
performance both mentally and physically in their everyday lives. It aids in muscle growth, a
healthy immune system and cognitive functioning. For future mothers, iron plays a role in
ensuring a healthy pregnancy, where the child is getting the oxygen it needs for its bodily tissues
(Beeline Healthcare, 2021).
Personal Experience with Iron
At the moment, I have an iron deficiency myself that I am actively working on
improving. The RDA suggests that I should be consuming 18 mg of iron, but I am ranging
around 13-14 mg a day. I have been aware of this for a while now as it started in grade 10 when I
found myself entrapped in bulimia. I lost a lot of weight and developed an iron deficiency, which
took a toll on my energy levels and appearance. I was in a constant state of fatigue, and my hair
was falling out more than ever. I couldn’t recognize my reflection at times, and it was quite a
damaging experience. The recovery process was long and hard, and I am still working on having
a better relationship with food. My doctor emphasized the need for more iron, as alongside all
these things, my periods had become irregular. It had been six months since I had my period and
I no longer felt like a woman. It was at this moment that I wanted to change my situation for the
better. This is my second year in university and I’m safe to say that I have finally recovered from
my eating disorder and have put on a healthy amount of weight. My doctor recommended that I
maintain a diet rich in iron to help aid my recovery. In all honesty, I wasn’t very consistent with
it and required supplements to get me to where I am today. I am almost at the adequate level I
need to be, but I need to work on being more consistent with my intake. I still experience some
relapses here and there, but they are recurring less often than before. As I am a
lacto-ovo-vegetarian, meats and seafood were not an option for iron consumption. Instead, my
options came down to leafy greens, whole grains, and beans. The leafy greens will also increase
my vitamin A, C, E and K as well (Dark Green Leafy Vegetables: USDA ARS, 2013). The whole
grains will increase my fiber, carbohydrate and mineral (magnesium and selenium) intake (The
Whole Truth about Whole Grains, 2022). The beans will increase my vitamin B, folate, and
potassium intake as well (WebMD Editorial Contributors, 2020). All of these interactions are
safe and will assist in the healthy absorption of iron as well. My goal going forth is to include
more of these foods into my diet and aim for consistency, as developing healthy food habits will
allow for adequate nutrient intake.
The Importance of Vitamin C
Vitamin C also plays an important role in the healthy functioning of our bodies. It is
absorbed through the small intestine through the methods of active transport and diffusion. It is
considered to be an antioxidant as it gets rid of free radical molecules that may damage the
body’s cells (Doseděl et al., 2021). These molecules are by-products of environmental toxins and
cell metabolism. They may cause DNA damage, and cell parts such as the membrane, and
interfere with certain processes. They are unstable in nature and steal electrons that are needed
for other cells. Vitamin C gives up its electrons to neutralize these molecules to prevent them
from causing more harm (Understanding Antioxidants - Harvard Health, 2019). Vitamin C also
aids the immune system in protecting the body from infections. It does this by accumulating
white blood cells in infected or damaged areas. White blood cells are necessary to fight off any
foreign bacteria that may come in contact with the body and for faster recovery from injuries
(Carr & Maggini, 2017). Vitamin C is considered to be a significant part of the body’s healing
processes and aids in the production of “blood vessels, cartilage, muscle and collagen in bones”
(Vitamin C, 2020). It is necessary for all these functions to be carried out and should be
consumed in moderation to reap its benefits.
Excessive Amounts of Vitamin C
When an individual has too much vitamin C in their diet, they may experience an upset
stomach, dizziness, and headaches. The overconsumption of vitamin C in the long term may
cause an increased risk for the development of stones in the kidneys. Kidney stones may move
down to the body’s ureters and cause an excruciating amount of pain. Elevated uric acid and
oxalate levels both contribute to the development of these stones (Abdullah et al., 2022). These
stones are made of crystalized minerals in the kidney that act as an obstruction. Kidneys are
necessary for filtering out waste from the blood and other fluids and converting it into urine
(Kidneys: Anatomy, Function, Health & Conditions, 2022). Any sort of obstruction would affect
the body’s urinary system in a very negative and harmful way. Excessive amounts of vitamin C
may also cause “false positive or false negative results during the detection of glucose,
leukocytes, nitrite, and bilirubin”. Inaccurate testing may result in underlying conditions going
unnoticed and untreated. As a result, vitamin C should be consumed in adequate amounts to
ensure proper health and functioning.
Deficiency in Vitamin C
As excessive consumption is harmful, vitamin C deficiencies pose just as big of a threat.
These deficiencies tend to be classified as scurvy. The most common symptoms of scurvy
include easily damageable body tissue, bleeding gums and loss of teeth, and severe bodily pains
that induce fatigue and lethargy. It occurs within the first couple of months in which the
individual has been deprived of the nutrient (Abdullah et al., 2022). The damaged tissue is due to
the lack of accumulation of white blood cells, directed by vitamin C. The bleeding gums and loss
of teeth are due to the lack of collagen. The body needs collagen for all its central structures like
muscles, bones, and other connective tissues. The pains and fatigue are also associated with the
absence of sufficient collagen as it is needed to support the health of the body’s structures.
Scurvy can be treated through the addition of foods high in vitamin c as well as the use of
supplements, depending on the circumstance (Scurvy: Symptoms, Causes & Treatment, 2022).
Adequate Intake of Vitamin C
The RDA of vitamin C for adults (19-50 yrs) is about 90 mg for men, 75mg for women,
85 mg for pregnancy and 120mg for lactation. The UL for vitamin C is 2000mg for adults
(Vitamin C, 2012). Adequate amounts of vitamin C will help the body with immunity,
elimination of radical molecules, and the synthesis of collagen for bodily structures. Over or
underconsumption will disrupt the body’s processes and cause a series of health problems for
longer periods of time.
Personal Experience with Vitamin C
While families were overloaded with toilet paper at the beginning of the covid-19
pandemic, my dad went crazy with vitamin C. He overstocked the house with vitamin C
supplements and citrus fruits. He believed that vitamin C was the cure and prevention for any
sickness or disease. This idea was widely spread across social media as a protective measure
against covid-19. It is a slight misconception that was created out of the fear of obtaining the
virus. As vitamin C plays a strong role in the immune system, there is no research that can prove
that it can prevent someone from catching a disease. However, vitamin C can be used in aiding
the treatment of diseases and viruses (Cerullo et al., 2020). There is little to no evidence that can
prove that vitamin C has antiviral properties, but it can aid in terms of faster recovery
(Biancatelli et al., 2019). This is due to the role it plays in the immune system and control of the
accumulation of white blood cells. At the moment, I have a deficiency in vitamin C, as well as it
is recommended that I have 75 mg, but I am only consuming about 55 mg. This is tied together
with my past eating disorder and the relapses I have had over the years. I plan on increasing my
vitamin C intake through the use of citrus fruits. They are high in this vitamin and also increase
the intake of many other nutrients like folate, niacin, and calcium (Lv et al., 2015). Through the
incorporation of more iron and vitamin C, I can improve my health and overall well-being
through adequate micronutrient intake.
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