![jernmangel1 jernmangel1](https://sund-forskning.dk/wp-content/uploads/elementor/thumbs/jernmangel1-os29p1tmjso4vipibgmfwneaak3i13xszijbl5mzcg.jpg)
Jernmangel gør os trætte, dårligt koncentrerede og uoplagte til de mange daglige og ugentlige aktiviteter. Let fysisk aktivitet kan føles uoverkommeligt, og det manglende overskud kan også have en påvirkning mentalt. Alvorlig jernmangel i længere tid kan udvikle sig til blodmangel, som bare udviser samme symptomer bare i sværere grad.
Af Marianne Palm
I Danmark som i resten af verden er jernmangel den hyppigste mangelsygdom og skyldes underlødig kost, blodtab, malabsorption, sygdomme og medicinsk behandling af andre sygdomme.
Selvom der er mange symptomer forbundet med at have jernmangel, forsvinder de heldigvis ved en effektiv kostindsats eller en behandling med jerntilskud.
Jern er et spormineral, og en voksen mand har cirka 4000 mg jern i kroppen, hvoraf 2500 mg findes i de røde blodlegemer, 1000 mg findes i milten og leveren, og resten er fordelt i en række proteiner som myoglobin (muskelceller) og cytochromer (en gruppe af hæmproteiner, der bidrager til overførsel af energi inde i cellerne).
Jern – ikke for meget og ikke for lidt
En rask, voksen mand mister dagligt 1-2 mg jern gennem sved og afstødelse af hud- og epitelceller. En kvinde i den fødedygtige alder mister dog mere på grund af menstruation og graviditet. Hvis kroppens efterspørgsel efter jern ikke mødes, udvikles jernmangel, der viser sig ved de klassiske symptomer som træthed, hovedpine og uoplagthed. Det er derfor helt afgørende for vores velbefindende at få genoprettet jernbalancen, hvis lagrene er små.
For meget jern er også problematisk, fordi jern er et giftigt og reaktivt mineral, hvis der er for meget af det. Mange års ophobning af jern i kroppen øger risikoen for en hel række komplikationer og sygdomme, som hjertesvigt, sukkersyge, varige gigtsmerter og leverproblemer. Disse komplikationer ses tydeligst hos patienter med hæmokromatose, der er en arvelig sygdom med en uhæmmet absorption af jern fra kosten.
Hvis du er usikker på, om du har jernmangel, så skal du bestille en blodprøve, der måler din plasma ferritin (jerndepot) og din blodprocent.
Jernbalancen skal genoprettes skånsomt og effektivt
Mange afholder sig fra at starte med et jerntilskud, fordi de er bekymrede for at opleve gener fra jerntilskuddet. Det er rigtigt ærgerligt, da symptomerne ved jernmangel kan være meget generende, og fordi der faktisk findes jerntilskud, som optages godt i kroppen og som giver få eller ingen gener.
Forstoppelse, kvalme og sort afføring er hyppigt forekommende gener ved indtagelse af jerntilskud. Generne opstår på grund af det jern, der spildes under optagelsen. Overdosering af jernet er desværre absolut nødvendigt, men risikoen for gener kan mindskes ved at vælge jerntilskud, der optages godt. Jo bedre et jerntilskud optages, desto mindre jern behøver du at indtage. det betyder, at den bedre optagelse giver færre gener – helt automatisk.
Øg jernoptagelsen med kosten
Kostens sammensætning er afgørende for optagelsen af jern til kroppen. Rødt kød indeholder hæmjern, der optages tre til fire gange bedre end det jern, der findes i grøntsager. Mange har skåret ned for kødet, men kød er stadig en fortrinlig kilde til godt optageligt jern.
Plantebaseret kost som for eksempel hvedeklid, risklid og sojabønner indeholder også store mængder jern. Jernet fra plantekost er trivalent Fe3+, som ikke optages – det skal først omdannes til divalent jern fe2+. Divalent jern optages dog stadig dårligere end hæmjern.
Hvor meget jern du optager fra føden, afhænger dels af kostens jernindhold, men også i høj grad af balancen mellem de fødekomponenter, der hæmmer og de komponenter, der fremmer jernoptagelsen fra måltiden.
GODE TIPS:
- Brug en støbejernspande, når du steger. Det giver lidt ekstra jern – hver dag.
- Spis varieret og lødig kost
- Når du spiser rødt kød, så husk de jernholdige grøntsager, der optages bedre sammen med kød
HÆMMERE AF JERNOPTAGELSEN FRA KOSTEN:
- Te, kaffe eller kakao til maden, da disse indeholder polyfenoler
- Fytinsyre, som findes i kornprodukter (fx klid)
- Oxalsyre, som findes i rabarber, jordbær mv.
- Diverse mavesyrehæmmende medicin
FREMMERE AF JERNOPTAGELSEN FRA KOSTEN:
- C-vitamin
- Alkohol fremmer optagelsen på to måder. Dels direkte i tarmen ved samtidig indtagelse af jernholdig mad, dels indirekte ved at hæmme dannelsen af hormonel hepcidin i leveren.
- Kødfaktorer – kød indeholder hæmjern og desuden nogle kødfaktorer, som fremmer jernoptagelsen fra andre fødevarer, fx grøntsager og kornprodukter
De direkte hæmmere og fremmere af jernoptagelsen har kun indflydelse på jernoptagelsen, når de tages samtidig med den jernholdige kost.
Jerntilskuddet med de dokumenterede fordele
Når ændring i kosten ikke er tilstrækkeligt til at genoprette din jernbalance, skal du tage et jerntilskud. Vi anbefaler, at du vælger et jerntilskud, der har en dokumenteret god optagelse, få gener og som kan fås til en fornuftig pris.
AminoJern Ferrochel er et jernchelat fra Pharmovital ApS, som optages to til fire gange bedre enD de traditionelle jernsalte som ferrofumarat, ferrosulfat og jernglukonat. Det betyder, at jerndosis kan nedsættes tilsvarende samtidig med at du effektivt genopretter din jernbalance.
Gravide, der ikke har jernmangel, kan nøjes med 25 mg jern fra aminoJern som dokumenteret i en klinisk afprøvning på gravide på Næstved Sygehus.
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