Introduction
With the arrival of the blessed month of Ramadan, eating and drinking patterns change significantly, as fasting individuals abstain from food and beverages for long hours from dawn until sunset. During these extended fasting hours, the body undergoes several physiological changes, including effects on energy balance and vital functions.
One of the essential elements whose deficiency plays a major role in feelings of fatigue and low energy during fasting is iron. Iron is one of the most important minerals the body needs, and its absence or deficiency may lead to anemia during Ramadan, which reduces the quality of fasting and negatively affects daily performance.
In this in-depth article, we will cover everything related to iron during Ramadan: its importance, causes and effects of deficiency, dietary sources, how to improve absorption, the role of iron supplements and when to take them, and how to maintain healthy iron levels throughout the fasting month.
The Importance of Iron for the Body During Fasting
Iron is a vital mineral that the body cannot function without. Its key roles include:
1. Oxygen Transport
Iron is the main component of hemoglobin, the protein responsible for transporting oxygen from the lungs to the rest of the body’s cells. When iron levels drop, hemoglobin levels decrease, leading to reduced oxygen delivery and causing fatigue and lethargy.
2. Energy Production
Iron is involved in the production of enzymes essential for cellular energy, directly affecting a fasting person’s energy levels and ability to perform daily activities.
3. Immune Support
Studies have shown that iron plays a role in regulating the immune system, and deficiency may weaken immune responses.
4. Cognitive Performance
Iron is important for brain function and concentration. Its deficiency may contribute to poor memory or lack of focus, especially during long fasting hours.
During long fasting periods such as Ramadan, the body relies mainly on nutrients obtained from suhoor and iftar meals, making balanced iron intake especially important.
Causes of Iron Deficiency During Ramadan
Iron deficiency during fasting may result from several factors, including:
1. Fewer Meals
In Ramadan, food intake is limited to only two meals, reducing opportunities to consume iron-rich foods and potentially leading to inadequate daily intake.
2. Different Types of Iron
Iron exists in two forms:
Heme iron (from animal sources), which is more easily absorbed.
Non-heme iron (from plant sources), which requires additional factors to enhance absorption.
3. Consumption of Iron Inhibitors
Foods and drinks such as tea, coffee, and dairy products can reduce iron absorption if consumed with or immediately after iron-rich meals.
4. Higher Needs in Certain Groups
Including:
Women of reproductive age
Pregnant women (with medical supervision)
Individuals with high physical activity levels
These groups have increased iron requirements and are at greater risk of deficiency during fasting.
5. Pre-existing Iron Deficiency
If iron levels were already low before Ramadan, fasting without proper compensation can worsen the condition and quickly lead to anemia.
Symptoms of Anemia in Fasting Individuals
Common symptoms include:
Fatigue and lethargy
Pale skin, especially noticeable on the face and inner eyelids
Shortness of breath, even with light activity
Heart palpitations
Headaches and mental fog
Poor concentration, particularly during work or study
If these symptoms occur frequently during fasting, a blood test is recommended to check iron levels.
Women and Iron Deficiency During Ramadan
Women of reproductive age are among the most vulnerable groups due to:
Monthly blood loss during menstruation
Higher iron needs compared to men
Reduced food intake during suhoor and iftar
Without proper dietary planning, iron deficiency in women may worsen rapidly during Ramadan and lead to severe symptoms. Therefore, meals should include iron-rich foods while avoiding substances that hinder absorption.
Iron-Rich Dietary Sources
First: Heme Iron Sources
Absorbed efficiently by the body:
Red meat (beef, lamb)
Organ meats (such as liver)
Chicken
Fish and seafood
Second: Non-Heme Iron Sources
Plant-based sources with lower absorption, enhanced by vitamin C:
Legumes (lentils, chickpeas, beans)
Leafy greens (spinach, chard)
Nuts and seeds (sesame seeds, almonds)
Whole grains
Improving Iron Absorption During Fasting
1. Combine Iron with Vitamin C
Vitamin C significantly improves iron absorption. Sources include:
Oranges and mandarins
Red bell peppers
Strawberries
Tomatoes
Example: Spinach salad with orange juice at iftar enhances iron absorption.
2. Avoid Tea and Coffee with Meals
These beverages contain compounds that reduce iron absorption and should be consumed away from meals.
3. Proper Cooking Methods
Soaking legumes and slow cooking can reduce absorption inhibitors.
Iron Supplements and When to Take Them
In some cases, diet alone may not meet iron needs, especially with confirmed deficiency.
Common Forms of Iron Supplements
Ferrous sulfate
Ferrous gluconate
Ferrous fumarate
Important Note: Iron supplements should only be taken under medical supervision, as improper use may lead to toxicity.
Best Time to Take Iron Supplements
Preferably on an empty stomach, if tolerated
With vitamin C to enhance absorption
Approximately one hour after iftar to reduce stomach irritation
Possible Side Effects of Iron Supplements
Constipation
Diarrhea
Nausea
Stomach irritation
Dark-colored stools (usually harmless)
If side effects are severe, consult a doctor to adjust the dose or type.
Tips to Maintain Healthy Iron Levels During Ramadan
Plan balanced suhoor and iftar meals with iron sources
Combine iron-rich foods with vitamin C
Avoid tea and coffee with meals
Test iron levels before Ramadan if symptoms exist
Seek medical advice if severe symptoms occur
Conclusion
Iron plays a crucial role during Ramadan in maintaining energy levels and preventing fatigue and anemia. By focusing on iron-rich foods, improving absorption through vitamin C, and using supplements only when necessary under medical supervision, fasting individuals can enjoy a healthy and balanced Ramadan.
Maintaining iron levels is not about increasing dosage alone, but about smart planning and balanced nutrition during suhoor and iftar for optimal benefits without negative effects.
Frequently Asked Questions (FAQs)
Do fasting individuals always need iron supplements?
No, dietary iron is usually sufficient unless a medically confirmed deficiency exists.What are the main symptoms of iron deficiency during Ramadan?
Fatigue, pale skin, shortness of breath, palpitations, headaches, and poor concentration.What are the best iron sources for fasting individuals?
Red meat, chicken, fish, liver, legumes, leafy greens, nuts, and whole grains.How can iron absorption be improved?
Combine iron with vitamin C, avoid tea and coffee during meals, and cook legumes properly.When is the best time to take iron supplements?
On an empty stomach if possible, or about one hour after iftar with vitamin C.Are women more prone to iron deficiency?
Yes, especially women of reproductive age due to menstruation and higher iron needs.
