15/09/2025
Gentle reminder at the end of Winter if you're feeling a bit funky!
Right folks, where are we getting these two power house nutrients from?
Iron rich food sources and facts...
🥩Red meats, beef, lamb, pork, and especially kangaroo
🥩Liver, pate is a great way of getting this in as it also contains great iron cofactors like vitamin A and copper
🥩Some legumes like cannellini beans and lentils however it is important to recognise that plant base iron is not easy for the body to absorb
🥩Dark leafy greens but don't only rely on greens as the quantity needed is substantial
🥩Ferritin is the marker of iron sufficiency/ deficiency. Men typically sit around 150 ug/L (a lot higher or lower needs a conversation); women lower due to iron loss from periods but I definitely find that women feel suboptimal below 70 ug/L (100ug/L seems to be a magic spot)
People at risk of iron deficiency are those taking PPIs (like Nexium) or using anything that downregulates stomach acid (even Gaviscon) which is vital for iron absorption, women with heavy periods, those who donate blood regularly, anyone with gut issues where absorption may be reduced by gut inflammation (like dysbiosis, coeliac disease, or ulcerative colitis, parasites, worms), vegetarians and vegans (regular supplementation is not negotiable), and babies and young children of women who were iron deficient in pregnancy.
Vitamin D sources and facts...
🌞It's really all about the sun hitting the skin, as much of it as you can expose.
🌞Short 5-10 min burst of midday sun from late September through to mid April
🌞If you have good fencing, strip off and lie in the sun, 5 mins each side 2-3 times a week or have lunch in the sun (wear a hat though)
🌞Did you know that in very Southern or Northern global areas we simply cannot generate vitamin D in Winter (including Adelaide, Melbourne and NZ)?
🌞Foods sources include fatty fish, eggs, and mushrooms that have been exposed to the sun or UV light (there's a whole other post right there) but you absolutely cannot rely on food sources to maintain levels
🌞You cannot generate vitamin D wearing sunscreen (shock!)
🌞Optimal vitamin D levels are 110-120 nmol/L (go and check your last results)
People at risk of vitamin D deficiency and those really needing to maintain optimal levels include anyone with an office job, anyone actively avoiding the sun, the elderly, being overweight, anyone with darker skin pigmentation (Mediterranean, Islander or African heritage), pregnant or breastfeeding women, those with autoimmune conditions, and anyone getting sick frequently.
Want to know more? Ask questions. Having trouble with either of these chaps? Let's make a time to chat or have an appointment.
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