We all know about iron.
It’s a necessary nutrient for physiological function, but as with any nutrient, too much stored in the blood can lead to severe issues over time.
Most of your iron (about 70% of it) is stored within the blood.
Therefore, donating blood 1-2 times per year (maybe more if needed) makes sense with what I’m about to tell you, especially if your ferritin levels are high.
Donating blood fights iron overload
Excess iron in the blood is a massive driver of cardiovascular disease because it can easily oxidize low density lipoproteins which then damages the endothelium.
Few people are aware of this.
What excess iron does to your vessels and arteries
High levels of iron in the blood constricts your blood vessels which creates a higher risk of a heart attack.
By depleting these extra iron deposits through blood donating, you give your vessels more room to vasodilate (or open up from a simplistic view) rather than vasoconstrict.
I’ve spoken about the role of nitric oxide in the past which largely has to do with this duality of vasoconstriction and vasodilation.
Genetic factors to think about
1 in every 200 people in the U.S. is affected by a condition called hemochromatosis and most don’t even know about it.
It’s a disease that causes iron overload and is labeled as the most common genetic disease among caucasians.
It’s crucial for you to know about this via 23andme. Then, you can plug your raw genetic data into Dr. Rhonda Patrick’s genome analysis tool.
Improved insulin resistance
Insulin and hyperinsulinemia cause changes to:
Iron metabolism
Ferritin metabolism
Iron absorption
When was the last time a doctor told you or somebody you know who has insulin resistance, diabetes or fatty liver disease to donate blood?
You’ve never heard it because most doctors know fuck all about this.
Decreased cancer risk
Those randomized to phlebotomy had a:
35% lower cancer rate
50% lower rate of all cause death
60% lower rate of cancer death
Pretty damn solid considering all you have to do is donate some time to give blood a few times per year.
Help your community
Donating blood means that someone (or multiple people) will be getting the help they need. It’s volunteer work which I view it as a win-win, both for your health and the well-being of other people.
How to know if you have excess iron
Any amount of iron over the minimum can be harmful and promote aging.
Keep an eye on your ferritin levels.
Normal range for men: 12 to 300 ng/ml Aim for 30+ ng/ml, but not by much.
Even at 70 ng/ml.. you start to run into metabolic issues.
“How often should I donate blood?”
Testing ferritin first is ideal before giving more blood away.
I use the following rule of thumb:
Once every two quarters
Twice a year
There are diminishing returns to more donations. As with anything, all things in balance and harmony.
Following your donation
There are a few things you want to do before and after donating blood:
Don’t train heavy
Don’t perform any vigorous exercise
Don’t consume alcohol
Avoid all of those within a 48 hour period, both pre and post donation.
Taking it easy is the most important thing. Make sure to eat nutrient dense food after you donate and stay on top of being well-hydrated/well-fed.
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Much love,
Zaid