Superstars of iron toxicity
So you have iron toxicity (or maybe you’re just interested), and want some practical steps you can take.
In my first article on iron overload, I’ve listed 5 steps on how I’ve been working with iron toxicity
1) Blood letting
2) Chelating/removing stored iron
3) Inhibiting iron absorption
4) Reducing iron consumption
5) Supporting the affected organs. These include;
a. Liver
b. Brain
c. Heart
d. Pancreas
The herbs and supplements in this article mainly target steps 2,3 and 5.
First off, a quick introduction to Hepcidin, thought to be the main iron regulatory hormone. A high level of hepcidin lowers absorption of iron in the gut and does the opposite when its low. Therefore, lowering hepcidin should be a priority for anyone with iron toxicity.
Let’s get to the actionable steps!
Green Tea
The polyphenol EGCG found in Green Tea, and other foods, is thought to be responsible for a lot of its effects on iron.
Iron inhibition and chelation
One of the better-known iron inhibitors, Green Tea decreases iron absorption when consumed with a meal (before, after or during) [1]. EGCG has also displayed iron-chelating properties, meaning it can decrease stored iron as well. [2]
Organ specific
Green Tea has a broad range of actions , providing organ specific support for the brain[3], cardiovascular system [4] [5] and liver [6] .
Green Tea can also lead to improved insulin sensitivity, both via its action of reducing iron and its effect on the pancreas [7] .
How to take
Consuming green tea with meals will allow it to inhibit iron absorption. Taking it separately from meals will also be beneficial as it is protective of many organs and can also chelate stored iron.
Milk Thistle
Iron inhibition and chelation
It appears Milk Thistle may be as strong, or stronger, than Green Tea at inhibiting iron absorption from a meal [8]. It was also shown to indirectly increase hepcidin levels[9] which can lower iron absorption.
Over a 12 week period, daily consumption of Silybin (a component of Milk Thistle), dropped ferritin levels from an average of 244 to 215ug/L [10] , almost on par with a blood donation!
Organ Specific
Though not having as broad a range of actions as Green Tea, it is still quite useful for iron toxicity. If you’ve heard of Milk Thistle before, it was probably in the context of liver and gallbladder disorders. We know that iron can lead to a lot of oxidative damage and inflammation in the liver and Milk Thistle has been shown to be protective of this [11] [12] [13]
How to use?
Taking this herb with meals can reduce iron absorption and also increases bile output, assisting in fat metabolism and digestion. It can also reduce stored iron, so can be taken away from meals.
Turmeric (Curcumin)
Iron inhibition and chelation
Being high in polyphenols, Turmeric has the ability to reduce the non-heme iron absorbed from foods [14].
There also appears to be an interesting effect on hepcidin. A study (on rats) found that Curcumin lowered hepcidin when iron deficiency was present and increased hepcidin when there was iron excess, meaning it may have more of a modulating effect when it comes to iron disorders rather than strictly decreasing it [15].
Curcumin also has been shown to chelate iron, lowering iron in the liver, spleen and bone marrow of mice [16] and decreasing ferritin levels [17] [18] .
Organ specific
Similar to Green Tea, Turmeric has many actions. It is protective of the liver by increasing antioxidant levels, including glutathione [19] , and lowering lipid peroxidation [20]. It is also protective of the heart [21] and brain [22].
How to take
Include some Turmeric root or powder with your iron-rich meals to lower absorption. A curcumin supplement is also something to consider, especially if you’re looking for convenience, or a dose higher than you can realistically eat with Turmeric. Curcumin taken away from meals can also chelate stored iron.
N-Acetyl Cysteine (NAC)
Iron chelator
A study on humans found that 1200mg of NAC daily for 3 months decreased average ferritin from 632 to 515, a 117 point drop [23]. Keep in mind that the higher the ferritin levels the quicker it usually drops.
Organ specific
NAC is a precursor to glutathione, giving it its antioxidant properties and allowing it to protect the liver from iron induced free radical damage.
How to take
NAC doesn’t appear to have any iron inhibition effects so can be taken anytime.
Putting it all together
As you can see, there is no shortage of ways you can improve your health with iron overload. You don’t have to take a bunch of supplements to work with this condition, as there are many herbs such as Green Tea and Curcumin, that have wide ranging effects.
It is best to tailor the approached based on your manifestation of iron toxicity, but a shotgun approach can also be handy while you’re working out the best way to go.