How to limit iron deficiency using Spirulina?

THE iron is a chemical element with the symbol Fe. It is essential to the body because it is involved in the production of red cells (heme synthesis and oxygen transport), in the synthesis of myoglobin, a protein of muscles, and in the plasma as circulating iron bound to a protein (transferrin, siderophilin). Its storage is possible in the liver, spleen and bone marrow in the form of ferritin or hemosiderin. Generally speaking, adults contain 4 g of iron. There are 2 forms: heme iron (70%) found in foods of animal origin, and iron non-heme (30%) found in foods of plant origin. This iron is a very poorly bioavailable nutrient in the diet. This bioavailability is defined as the ability of a nutrient to be absorbed and used by the body. Heme iron has a bioavailability of around 25%, while it is less than 10% for non-heme iron. Nature being well done, it seems that the lower the body's iron reserves, the more well this nutrient will be assimilated.

Non-heme iron in spirulina seems to be very well assimilated, even better than the heme iron present in animals, although it is naturally the opposite. Studies have been carried out on a digestion system in vitro in order to measure the bioavailability of iron in spirulina. The latter was compared to that of beef, yeast, wheat flour, and iron sulfate mixed with vitamin C as a reference. Iron bioavailability was assessed by the formation of ferritin (a storage form of iron) in cells once they were exposed to digestates (broken down foods ready to be digested) containing the same amount of iron.

The results showed 27% higher ferritin formation from spirulina and beef digests, compared to yeast and wheat flour digests. Furthermore, according to the study, the assimilation of iron from spirulina would be 6.5 times higher than that of meat depending on the number of molecules assimilated. In this way, although the iron present in spirulina is non-heme, the latter is very well assimilated by the body. According to some sources, the availability of iron present in spirulina is around 60%. However, further studies need to be carried out to validate this figure. Finally, if the iron in spirulina is highly available, it seems that this is due to the absence of cellulose wall. Its cellular contents are therefore more accessible to digestion enzymes. However, there is much consensus on this subject. In this way, it is better to say that the iron in spirulina is highly assimilable unlike others plants ; and that it is wise to consume spirulina with foods rich in vitamin C to optimize iron absorption (smoothies, fruit juices, etc.).

Anemia is a very widespread pathology and is defined by the abnormal drop in hemoglobin level in the blood. The role of hemoglobin is in the blood transport of oxygen, this reduction has the consequence of limiting the oxygen supply to the organs and tissues. There are 3 types of anemia : l’iron deficiency anemia, l’vitamin B9 deficiency anemia and thevitamin B12 deficiency anemia. It is essential to contact a healthcare professional to find out the type of anemia involved. If iron deficiency anemia is identified, this means that the iron is involved with a diagnosis to be made to know if it is a lack of intake, poor assimilation or excessive losses (heavy periods for example). Indeed, iron absorption can be influenced by certain non-food factors such as pregnancy where the visible blood loss (heavy periods, bleeding, operations, major injuries) and invisible (peptic ulcer, colon polyps, colon cancer, rectal cancer, uterine fibroid, bladder cancer). Depending on the case and the extent of the deficit, the iron present in spirulina would increase iron levels in the body in the long term. Its rate and assimilation being very high, spirulina is a interesting source of iron to add to your culinary preparations (fruit and vegetable juices, smoothies, salads, soup).

However, be careful with medical prescriptions in the event of iron deficiency anemia. In fact, medications are supposed to be enough to the management of blood iron levels. However, some studies have shown interesting results in the increase in the number of corpuscular hemoglobins after a course of spirulina in elderly people. Spirulina could therefore be interesting as a maintenance treatment after medical treatment or as an alternative to iron-based food supplements for prevention. Spirulina could even take over from medications in a setting where medications are poorly tolerated. However, any medication discontinuation must be carried out with the agreement of a doctor, who will then justify a longer curative treatment via spirulina but without side effects. Other, more in-depth studies must still be carried out to validate this theory.

Spirulina has very high protein and iron contents, the latter also being very well assimilated. Since the vegan diet excludes all types of foodstuffs of animal origin, and in particular meat rich in iron and proteins, spirulina is a quality alternative to limit any deficiencies in these nutrients.

However, it is often read that spirulina is rich in vitamin B12, an essential vitamin not metabolized by the body. It's true. However, it cannot be assimilated by the body. Indeed, it has analogues of cobalamin (vitamin B12), which are cyanocobalamin and the methylcobalamin. In this way, ANSES (National Health Agency for the Environment and Food) has positioned itself against spirulina as a source of vitamin B12. This is why Ciqual, which is the table of nutritional composition of foods established by ANSES, displays zero intakes of vitamin B12 for spirulina.

To conclude, spirulina is an interesting source of proteins and of iron for vegan food, but its intake of non-assimilable vitamin B12 do not allow all deficiencies to be avoided.

Spirulina is a little nutritional bomb in powder form. It is therefore preferable to gradually increase the daily doses so as not to disturb the balance of the body too much. intestinal flora or induce digestive disorders or nausea.

• As a classic treatment or for pleasure: 1 g of Spirulina per day, then increase gradually until 5 g per day.

• During treatment: increase up to 6 g per day.

• As a treatment for intense periods: increase up to 10 g per day, for 1 week.

We recommend you :

• to use it during the three main meals (breakfast, lunch and dinner) in order to make the most of their benefits.

• to integrate it into the following preparations to optimize its intake: salad, soup, fruit juice, smoothies, drink, water, yogurt, dairy products, dish.

• not to consume it if you have phenylketonuria, of drop, or if you present a allergic terrain.

• to pay attention to the origin of the spirulina you wish to buy, because the latter is often contaminated by certain bacteria when production is poorly carried out.

A acidic environment promotes iron absorption, and vitamin C performs this role particularly well. Indeed, ascorbic acid (vitamin C) helps with the absorption of iron by forming a chelate with ferric iron. Additionally, heme iron is generally better absorbed from meat products because they tend to be more acidic than plants. Thus, vitamin C promotes the absorption of iron, but it more specifically optimizes the assimilation of non-heme iron found in plants.

We recommend you :

• to accompany the intake of spirulina with foods rich in vitamin C such as blackcurrants, peppers, broccoli, strawberries, raspberries and even redcurrants.

• to combine spirulina with acerola powder which is very rich in vitamin C, while consuming them with juice or some smoothies, or added to your prepared salads.

The simultaneous taking of copper allows the assimilation of iron and therefore acts on the production of red blood cells and protein synthesis. No matter, the spirulina is one of the foods richest in copper. This is one of the reasons why the iron present in spirulina is so well assimilated. Given its high copper content, spirulina is self-sufficient. However, it may be wise to consume it with offal, particularly livers, which are the foods richest in copper along with spirulina.

When you combine foods containing heme iron (animals) with foods containing non-heme iron such as spirulina, the latter is better assimilated by the body. In fact, the animal proteins help optimize the assimilation of non-heme iron in the body.

We recommend you :

• to accompany your consumption of dried spirulina with foods rich in heme iron such as meats, fish and eggs.

• of sprinkle your protein dishes of animal origin with spirulina to promote iron intake and optimize absorption.

Tannins are part of the polyphenol family. These tannins, contained in tea or red wine, seem to make drop iron absorption, and particularly tea. Indeed, the inhibitory effect of tannins results from the formation of insoluble precipitates of iron tannates. This is why tea is experimentally the most powerful iron inhibitor known to date. Tannins being very widespread in plants, this could explain the low absorption of iron present in these foods.

We recommend you :

• of do not consume spirulina at the same time as tea, or other foods rich in tannins such as red wine for example. It is also recommended not to consume more than one liter of tea per day to limit the risk of iron deficiency anemia.

• to favor the tea without tannin if you like tea, because it has no effect on iron absorption.

Foods rich in fiber contain phytates and oxalates. These phytates are present in the husk of whole grains and form insoluble complexes with iron, which reduces its absorption. Concerning oxalates, it has been proven that they also reduce the absorption of iron in the body.

We recommend you to thoroughly soak and cook foods rich in fiber such as whole grains or legumes. This, in fact, greatly reduces the effect of phytates on iron absorption.

A study has proven the impact of dietary intake zinc on iron absorption. Indeed, low zinc intakes led to a reduction in intestinal iron absorption. In this way, zinc seems to promote its absorption. However, it was noted during this same study that the increase in zinc intake, after a deficit, had fall number of red cells and the hemoglobin levels. This would indeed be due to rapid weight gain. Thus, excess zinc limits intestinal iron absorption, through modulation of the expression of iron transporters.

We recommend you :

• of do not consume spirulina with foods rich in zinc such as oysters, wheat germ, braised beef, beef bourguignon, poppy seeds or crab.

• of do not limit zinc intake, because a deficiency in this nutrient can limit the absorption of iron from spirulina. In this way, it is preferable to have a fair balance in zinc intake.

Studies have shown that egg yolk significantly reduces the absorption of heme iron. The culprit seems to be vitelline which is the main phosphoprotein complex present in egg yolk. In fact, the phosphate compounds contained inhibit the absorption of iron by the formation of insoluble ferrine phosphate. This inhibition would be facilitated with the presence of calcium in the meal because the iron would be co-precipitated by an insoluble calcium/phosphate complex. In this way, the calcium alone does not interfere with iron absorption, but its association with phosphate seems to limit it. In this way, we recommend that you do not consume spirulina with egg yolks for fear of limiting the absorption of the iron contained in this cyanobacteria.