Women absorb iron 3X better than men. Pregnant women? 9X.
Women can absorb up to 3X more iron from a meal compared to men. And pregnant women can absorb up to 9X more. Why?
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Because our estrogen levels are higher compared to men. And estrogen increases iron absorption.
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“Women absorb iron much more efficiently than men do. From a similar meal, women will normally absorb three times as much iron as men do. When pregnant, their higher estrogen levels cause them to absorb about nine times as much as men.” — Dr. Ray Peat
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If we’re able to absorb iron better than men, how are 20% of women anemic compared to 2% of men?
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It really doesn’t have much to do with menstruation. An average blood loss of 40 ml yields an average loss of 1.6 mg of iron each day on our period (it's not much and is why we live longer than men). A 4 oz piece of steak has 2.8 mg of iron. It’s easy to get plenty of iron through food.
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What’s really at play? Inadequate copper intake (or taking things that deplete copper) and stress.
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怰ļø¸Copper is required to regulate iron.
怰ļø¸Stress causes copper to become bound up and unavailable, making iron store in the tissues.
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Both copper deficiency and stress can lead to low metabolic function, which has its own cascading effects on iron.
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Estrogen can influence our hemoglobin levels too. “Estrogen (even in animals that don't menstruate) causes dilution of the blood, so that it is normal for females to have lower hemoglobin than males.” — Dr. Ray Peat
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All this said, one of the main influencers of iron absorption is estrogen. So males can have plenty of estrogen too — fat cells can make it.
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Iron supplementation is usually not the answer because the body is far more sophisticated and complex than that. And iron therapy usually makes iron storage worse. I highly encourage you to check out my highlight called “Iron & Copper” and of course, do your own research.
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Not medical advice.
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This is not medical advice. Always consult your healthcare professional before pursuing any changes to your personal healthcare regime.
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References
Chen, B. Li, G-F. Shen, Y. Huang, X. Xu, Y-J. (2015). Reducing iron accumulation: A potential approach for the prevention and treatment of postmenopausal osteoporosis (Review). Retrieved from: https://www.spandidos-publications.com/10.3892/etm.2015.2484.
Dacks, P.A. (2012). Estrogens Iron Out the Details: A Novel Direct Pathway for Estrogen Control of Iron Homeostasis. Retrieved from: https://academic.oup.com/endo/article/153/7/2942/2423531.
Hou, Y. Wang, L. Li, J. Zhang, S. (2012). Estrogen regulates iron homeostasis through governing hepatic hepcidin expression via an estrogen response element. Retrieved from: https://www.researchgate.net/publication/329424823_Estrogen_regulates_iron_homeostasis_through_governing_hepatic_hepcidin_expression_via_an_estrogen_response_element.
Jian, J. Pelle, E. Huang, X. (2009). Iron and Menopause: Does Increased Iron Affect the Health of Postmenopausal Women?. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2821138/.
Lehtihet, M. Bonde, Y. Beckman, L. Berinder, K. Hoybye, C. Rudling, M. Sloan, J.H. Konrad, R.J. Angelin, B. (2016). Circulating Hepcidin-25 Is Reduced by Endogenous Estrogen in Humans. Retrieved from: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0148802.
Miller, E.M. (2016). Hormone replacement therapy affects iron status more than endometrial bleeding in older US women: A role for estrogen in iron homeostasis?. Retrieved from: https://www.maturitas.org/article/S0378-5122(16)30045-7/abstract.
Ofojekwu, M-J.N. Nnanna, O.U. Okolie, C.E. Odewumi, L.A. Isiguzoro, O.U. Lugos, M.D. (2013). Hemoglobin and Serum Iron Concentrations in Menstruating Nulliparous Women in Jos, Nigeria. Retrieved from: https://academic.oup.com/labmed/article/44/2/121/2657721.
Pande, R. (2014). Why anaemia is more prevalent in women. Retrieved from: https://www.newtimes.co.rw/section/read/182873#:~:text=World%20over%2C%20anemia%20is%20more,anemia%20in%20women%20are%20multiple.
Peat, R. (1997). From PMS to Menopause. Eugene, OR.
Peat, R. (2006). Iron’s Dangers. Retrieved from: https://raypeat.com/articles/articles/iron-dangers.shtml.
Yang, Q. Jian, J. Katz, S. Abramson, S.B. Huang, X. (2012). 17β-Estradiol Inhibits Iron Hormone Hepcidin Through an Estrogen Responsive Element Half-Site. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3380311/#:~:text=These%20results%20suggest%20that%20estrogen,levels%20in%20the%20local%20adipose..
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