#205

I asked a second time, this time with refs: ChatGPT - Optimal iron levels for longevity

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#206

If you get too low I think you will see MCV going up possible RDW and possibly HbA1c. However, those would be signs of an iron deficiency rather than any other health problem.

However, an iron deficiency can cause problems with DNA replication (particularly mtDNA).

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#207

Well, from the same LabCorp test, my MCV was 93 fL (ref. 79-97), and RDW 13 %, A1C stable at 5.7.

TIBC - 405 ug/dL (ref. 250-450).

I do consume a ton of fiber, no meat (except salmon/sardine 1-2 a week), but plenty of dietary vit. C and supplement small amount (100mg) vit. C three times a week. I suppose it’s possible I have low intake of dietary iron. I’m very reluctant to supplement iron, that strikes me as very fraught.

#208

I tend to like to see my ferritin around 60. Not too low to the point energy levels can be compromised, but not high enough to cause problems either.

Note that ferritin can be falsely elevated due to inflammation sometimes, so it’s better to wait a couple of days after a workout session to pull ferritin. Having TIBC can help clue you in on whether that ferritin is legitimate or not. If ferritin is super high and TIBC is also high (signaling iron deficiency), it’s likely the ferritin awas falsely raised due to inflammation.

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#209

I don’t think it is worth worrying about. Apart from any questions with mtDNA replication.

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#210

I looked into this extensively not long ago and my conclusion was that the optimal iron range is very narrow and that a ferritin level of 40-50 was optimal for longevity. There are many that recommend lower levels for longevity due to the obvious harmful effects of excess iron and the fact that deficiency doesn’t occur until quite a bit lower than 40. However, just because you’re not overtly deficient doesn’t mean you can’t be subclinically deficient in iron. In such cases your body uses triage to prioritise the iron for different purposes. That can lead to you having plenty of iron for most processes while lacking it for some less essential processes. This can have negative effects on health even though the effects are not obvious like when you’re clearly deficient. That’s one of the main reason I think a ferritin level of 20-30 is a bit too low for longevity.

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#211

Iron is a double edged blade!
Free iron is toxic. Too much iron leads to accumulation outside where it belongs(liver and bone marrow)
High ferritin is an indicator of inflammation
In certain population sub types (kidney disease), high ferritin>800 is associated with substantially increased risk of cancer. This is based purely on observational data however.

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#212

I tend to agree on this. I have patches of mild anemia as a result of the frequency I have blood draws. It is difficult to tell, but I think MCV goes up a bit because RBCs have to hang around a bit longer.

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#213

The subclinical deficiency I’m referring to occurs before anemia starts so if you’re very close to mild anemia you’re most likely subclinically deficient. Note that iron is of course essential for many things besides being used for hemoglobin. An example of these things is that it’s important for energy production in the mitochondria so in subclinical iron deficiency, it’s quite possible that the body prioritizes available iron to be used for hemoglobin production while putting lower priority for iron in mitochondria, which would result in reduced mitochondrial energy before iron stores are low enough for anemia to set in. This triage is what the body does when deficient in essential vitamins and minerals. Some processes become deficient first before the most essential ones become deficient.

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#214

What biomarkers are you referring to in the context of subclinical deficiency
In clinical interpretation, ferritin is used to judge iron stores, transferrin and TIBC gauge binding capacity, TSAT reveals bioavailable iron, and serum iron shows the current circulating level. Together, these parameters guide the diagnosis of iron deficiency, overload, or inflammatory states.

#215

There are no exact biomarkers for things like e.g. lack of iron in mitochondria and other such things that would be a direct indicator of subclinical deficiency. There are blood tests that can give clues though. If you have mildly low ferritin (say around 50 or lower) then if you also have MCH at the low end of the reference range or reticulocyte hemoglobin on the lower end of the reference range or hypochromic red blood cell proportion above a few percent or have a very high C-reactive protein, these could all be indirect indicators of subclinical iron deficiency.

However, the main takeaway point is that whatever level of iron is the minimum level required to maximize hemoglobin levels is definitely too low to prevent subclinical iron deficiency. So aim for iron levels that are a bit higher t than just what is necessary to avoid anemia.

#216

Thanks. Just to be sure (although I don’t think there are other units in practice): that’s ng/mL?

#217

Yes, that’s ng/mL.

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#219

Great discussion. My latest numbers were interesting: ferritin of 28 but hemoglobin of 16.9 and TIBC in range but I don’t remember the number. I wonder if I am iron deficient. I am definitely not anemic.

#220

A ferritin level of 28 might indicate slight subclinical deficiency but it’s hard to say.

#221

I would tend to agree that 28 is a bit low.

#222

Unless you live or train in hypoxic environment ( high altitude running, bike, climbing), there seems to be a mismatch. Assuming, other markers on your cbc profile are wnl,
A rare test that i would order is reticulpcyte hemoglobin content (CHr).
It reflects the body’s current iron availability for red blood cell production and serves as a sensitive marker of iron status and erythropoietic activity.

#223

A ferritin of 28 can easily be brought up a bit with 100mg of iron bisglycinate (4 pills since they’re always 25mg) per day. A month of that got mine from around that amount to 80.

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#224

Is that elemental iron or total mass?

I tend to supplement with iron when I go subclinically deficient, but I will settle for 70 ferritin

#225

Thorne or Solgar brand’s Iron Bisglycinate. It just says 25mg on the back label. It’s very mild when it comes to side effects and more bioavailable compared to the standard ferrous sulfate.

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