How to counteract persistently low iron and folic acid deficiency

[Scarcelyburnt]

My iron and folic acid levels are consistently low and the doctors continue to ask me to take supplements. I eat a normal diet but they can't seem to get to the bottom of this except possibly heavy periods being a potential contributing factor. I do not want to take supplements for a sustained period of time so would rather alter my diet. Any tips?

I think supplements are the only answer for the folic acid deficiency - almost everyone is folate deficient.You would have to consume over eight glasses of orange juice, 10 servings of broccoli, three servings of brussel sprouts, or appropriate combinations of such foods just to receive an extra 0.4 mg of folic acid each day.

Have you been investigated for Coeliac Disease? Low iron and folate are common symptoms of CD.

A family member who is Coeliac takes the multivitamins designed for pregnant women as they contain iron and folic acid.

Low iron and folic acid test should be!

Urgh autocorrect hates me today. That not test.

Folic acid: eat breakfast cereals (although this is the same as taking supplements), leafy green vegetables, wholegrains (e.g. brown rice), legumes (beans, peas, lentils, etc.), oranges, marmite, liver, shellfish, poultry, pork. If you are already deficient, though, you'll need supplements at least in the short term to get you back up to where you need to be.

Iron: best source is red meat (especially beef) but you can also get plenty from dried fruits (figs & apricots), nuts (Brazils, almonds), legumes (including peanuts & peanut butter) and seeds. On a per-weight basis, sesame seeds are the richest source of iron, but it's difficult to eat large weights of sesame seeds (and they are very high in oils and therefore calories).

www.bda.uk.com/foodfacts/FolicAcid.pdf
www.bda.uk.com/foodfacts/iron_food_fact_sheet.pdf

You also probably need vitamin C to enable absorption of iron.

Heavy periods is a common cause for being anaemic.

Have you considered doing something about your periods?

Being honest, now you are anaemic, you are v likely to need supplements to get back up to normal levels as not only are you anaemic, your iron stores will be low and that usually takes another 3 months of supplementation after your haemaglobin has returned to normal - and you are still losing iron from your heavy periods.

Unless you are TTC, I'd think carefully about both having the supplements and trying to treat the periods.

Thanks all for very helpful advice. I feel so frustrated by this.

I have asked them to test for coeliac disease a number of time but strangely they never seem to have the results for these. I'm seeing the doctor on Thursday and I'll push for this because I have a strong feeling that this might also be a factor.

Thanks all for your wonderful advice. I'll be acting on them.

If you have already excluded gluten from your diet then CD is unlikely to show up in a blood test.

If you have other CD symptoms I would definitely persevere with getting it properly excluded as a possibility.

Also don't drink milk/tea/coffee while eating a meal as it stops the absorption of naturally occuring iron in food. Best to drink orange juice with a meal which will help the absorption :)