The Toxic Effects of Iron-Fortified Cereals, Breads, and Pastas

Consuming too many iron-fortified cereals, breads, and pastas can lead to iron overload, a potentially dangerous condition linked to chronic inflammation and organ damage. 

Discover the dangers of excessive iron intake and learn how to meet your daily iron needs without the risk of toxicity. 

How excess iron affects the body

Iron is an essential mineral that plays a crucial role in energy production, DNA synthesis, immune system functions, and oxygen binding in red blood cells.

While the body requires iron, excessive intake can lead to elevated iron levels, which have been linked to various potentially serious health issues. 

Iron is a reactive compound that can deteriorate and rust quickly if exposed to certain conditions. In the body, iron can react with hydrogen peroxide, generating a hydroxyl radical.

This highly unstable free radical can induce cellular damage, break DNA strands, oxidize lipids and proteins, and trigger cell death. 

Research published in Oxidative Medicine and Cellular Longevity found that iron-related release of hydroxyl radicals has been linked to atherosclerosis, cancer, and neurodegenerative conditions, including Alzheimer's and Parkinson's disease.  

Iron-binding proteins in pancreatic beta cells help regulate the release of insulin, a critical hormone that controls the body’s blood sugar balance and energy metabolism.    

Consuming more iron than the body needs can cause iron toxicity, which has been linked to beta cell dysfunction and dysregulated insulin levels. Poor insulin control is a leading cause of weight gain, obesity, and diabetes. 

A study published in Nature confirms the link between iron overload by summarizing, “Iron overload causes insulin resistance, which is the risk primary factor in type 2 diabetes and non-alcoholic fatty liver disease (NAFLD).” 

Watch the video below to learn more about the toxic effects of iron overload. 

Why you should avoid cereals and grains fortified with iron

The fortification of cereals, grains, bread, and pasta with iron was a response to widespread iron deficiency during the early to mid-20th century. 

However, dietary patterns have changed drastically since then, and natural iron sources such as red meat, poultry, and organ meats are widely available and affordable. 

“Many carbohydrate-based diets include excessive amounts of cereals high in iron, which can lead to iron overload,” explains Dr. Berg. “Iron-rich cereals are especially problematic for individuals with excess weight, and those with insulin resistance as iron toxicity can speed up diabetes progression.”

Most high-iron cereal products are fortified with chemically synthesized iron, which differs significantly from the naturally occurring heme iron found in animal products. The form of iron used to fortify foods is associated with digestive issues, including abdominal pain, nausea, and constipation. 

In addition, excessive iron intake can interfere with the absorption of other essential minerals, such as calcium, zinc, and copper, contributing to nutritional deficiencies.

Interestingly, a report published by the Food Fortification Project highlights that most European countries don’t fortify cereals with iron. 

Public health authorities in these regions argue that consumers already receive sufficient essential nutrients from their diets. Moreover, there are concerns about the potential risks of overdosing if dietary supplements are consumed in combination with fortified foods.

It’s also important to note that iron-fortified breakfast cereals are typically heavily processed. This means they have likely been stripped of natural nutrients, are often packed with sugar and modified starches, and can contain potentially harmful preservatives.  

Signs of iron toxicity

Iron toxicity is most commonly caused by excessive use of iron-containing dietary supplements or chronic overconsumption of iron-rich foods such as organ meat, red meat, and fortified cereal products. 

Iron tends to accumulate in different tissues, such as the liver, heart, pancreas, and the joints. This explains why chronic iron toxicity can manifest in a wide range of symptoms.

Here are common signs and symptoms of iron overload:

• Nausea

• Abdominal pain

• Lethargy

• Headache 

• Fluid retention

• Black stools

• Poor blood sugar control

• Metallic taste in the mouth

• Low blood pressure

• Joint stiffness 

• Dizziness

• Jaundice 

Acute iron poisoning is typically linked to accidental ingestion of large amounts of iron supplements or environmental exposure. 

This form of iron toxicity can be serious and potentially life-threatening. It’s crucial to seek immediate medical attention if you suspect excessive iron exposure or developed symptoms such as chills, shock, arrhythmia, convulsions, or bluish-colored nails and fingertips. 

How much iron do you need?

The recommended dietary allowance (RDA) for iron has been set at 8 milligrams for male adults and 18 milligrams for adult women as they’re at increased risk of low iron stores due to menstrual blood loss. 

Most iron-fortified cereal products provide a substantial amount of iron, often meeting or exceeding the RDAs for both men and women.

Here’s the iron content of common iron-fortified breakfast cereals in milligrams (mg) per two-cup serving:

• Wheat flakes: 36 mg 

• Original Cheerios: 25 mg

• Rice cereal: 24 mg 

• Cornflakes: 16 mg

• Instant oatmeal: 16 mg

It’s important to note that most people consume more than the serving size stated on the food label. Overconsumption of iron-rich cereal can quickly lead to excessive iron intake, increasing the risk of iron overload and associated health issues.

The best way to obtain enough iron without the risk of toxicity is to consume a balanced diet that includes moderate amounts of natural iron-rich foods such as red meats, organ meats, seafood, and poultry.

Animal products contain heme-iron, a highly bioavailable form of iron that’s easily absorbed and readily utilized in the body. 

In contrast, plant sources of iron, such as nuts, seeds, whole grains, and leafy green vegetables, contain nonheme iron, which isn't well absorbed. 

This explains why individuals following a plant-based diet are at increased risk of iron deficiency and should consult a healthcare provider to discuss the potential benefits of taking an iron supplement. 

How to get rid of excess iron

Research published in Haematologica found that the rate of iron excretion is independent of iron status, indicating that excess iron intake doesn't trigger increased elimination.   

In addition, only small amounts of iron can be excreted through the liver and kidneys, which explains why the overconsumption of cereals high in iron can quickly contribute to iron overload. 

However, there are steps you can take to help manage excess iron levels and minimize the risk of iron toxicity.

Here are three ways to get rid of excess iron.

1. Donate blood 

Donating blood helps remove iron bound to hemoglobin, a protein in red blood cells needed for oxygen transport. 

2. Chelation therapy  

Chelators are compounds that can bind to metal ions, including iron. They’re frequently used to manage excess metal accumulation in the body. 

Inositol hexaphosphate, also known as IP6, and ethylenediaminetetraacetic acid (EDTA) are two highly effective chelators that form stable complexes with iron, allowing its safe elimination via urine or feces. 

A study published in Biomedicine & Pharmacotherapy found that IP6 supplementation effectively lowered iron levels and reduced iron-induced cellular damage in the liver. 

The authors concluded that “IP6, a natural food component, can serve as an iron chelator against iron overload diseases like Thalassemia and as a dietary hepatoprotective supplement.”

3. Dietary changes 

Individuals with iron overload benefit from avoiding iron-containing supplements and adopting a low-carbohydrate diet that naturally limits the intake of fortified cereals.   

In addition, it’s recommended to avoid organ meat, especially liver, and consume red meat and shellfish in moderation. 

It’s equally important to consume calcium-rich foods such as dairy, nuts, seeds, and green leafy vegetables, as calcium blocks intestinal iron absorption, which can help manage iron overload. 

A nutritious low-carb diet, such as Healthy Keto®, offers an ideal dietary pattern for managing iron overload. By limiting carbohydrates and advocating the intake of calcium-rich foods, Healthy Keto can help maintain balanced nutrient intake while reducing the risk of exacerbating iron overload.

Key takeaways

Iron fortification was originally mandated to reduce the risk of iron deficiency anemia. However, overconsumption of iron-fortified cereals can cause iron overload linked to organ damage and neurodegenerative diseases.

Individuals at risk of iron overload can benefit from donating blood, chelation therapy, and following Healthy Keto, a low-carb diet that limits the intake of fortified cereals and grains. 

FAQ

1. How much iron is too much?

The recommended dietary allowance (RDA) for iron is 8 milligrams for male adults and 18 milligrams for adult women. 

Consuming more than 45 milligrams of iron per day can cause iron toxicity, which can lead to DNA breakage, cellular dysfunction, and organ damage. 

2. Are iron-fortified grains and cereals healthy?

Cereals and grains fortified with iron aren’t considered healthy as they can contribute to iron overload and are typically heavily processed, offering limited nutritional value. 

In addition, many iron-rich breakfast cereal products are packed with added sugars, modified starches, and potentially harmful seed oils. 

3. What breakfast food has the most iron?

Many popular breakfast foods are high-iron cereals, such as wheat flakes, Cheerios, rice cereal, and cornflakes, which can contain as much as twice the RDA of iron per two-cup serving. 

4. Are fortified grains good for iron deficiency?

While iron-rich cereals or grains can help prevent iron deficiency, they shouldn’t be relied upon as the primary source of iron. Fortified grain products are often highly processed, contain added sugars, or are made with unhealthy seed oils and modified starches.  

5. What’s the difference between heme and nonheme iron?

Heme iron is found in animal-based foods and is more easily absorbed. Nonheme iron is found in plant-based foods and fortified cereals, grains, and bread and isn’t as well absorbed as heme iron.

Sources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166784/ 

2. https://www.nature.com/articles/s41419-023-05708-0 

3. https://www.ffinetwork.org/europe 

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6442972/ 

5. https://pubmed.ncbi.nlm.nih.gov/28068635/