Iron is an essential nutrient that the body needs in modest amounts to function properly. Its primary role is to produce haemoglobin, a protein in red blood cells that transports oxygen throughout the body, which is vital for energy and overall function[1]. This is especially important for athletes, pregnant women, and those aiming to maintain good health. Many people fail to get enough iron, leading to deficiencies and related health issues.
This blog explores the benefits of iron and the top dietary sources to ensure you meet your body’s needs.
Key Takeaways:
- • Iron is essential for producing haemoglobin, which helps transport oxygen, boosting energy and overall function.
- • Adequate iron supports brain health, immunity, and physical performance, while a deficiency can lead to fatigue and weakened focus.
- • Iron is particularly important for athletes, pregnant women, and those at risk of deficiency to maintain stamina and muscle health.
- • Iron-rich foods include red meat, seafood, spinach, and fortified cereals; supplements may be needed for those with higher requirements.
- • Proper iron intake helps prevent anaemia, which can cause fatigue, dizziness, and other health issues.
What Does Iron Do in the Body?
Iron is a key component of haemoglobin, allowing red blood cells to deliver oxygen from the lungs to tissues and organs[1]. Oxygen transport becomes compromised without sufficient iron, leading to fatigue and reduced bodily functions. Besides oxygen transport, iron also supports muscle function, brain health, and a well-functioning immune system, making it vital for overall wellness.
Benefits of Iron
1. Iron May Facilitate Oxygen Transport
Iron is essential in synthesising haemoglobin, a protein in red blood cells that carries oxygen around the body[1]. If iron levels are too low, your body cannot properly supply the tissues and muscles with oxygen, leading to fatigue and reduced performance. Adequate iron helps maintain energy and endurance.
2. May Increase Energy Levels
Iron is vital in converting nutrients into usable energy[2]. It supports the mitochondria, often referred to as the “powerhouses” of cells, in producing ATP (adenosine triphosphate), which fuels the body’s daily activities[19]. Low iron levels can lead to extreme fatigue, making it difficult to get through the day or engage in physical exercise.
3. May Enhance Cognitive Function
Iron is crucial for brain health, especially in children and adolescents. It helps form neurotransmitters like dopamine, which play a role in mood, attention, and learning[3]. However, the production of neurotransmitters is influenced by many factors, and iron deficiency can impair cognitive development, especially during critical growth phases in children. Maintaining adequate iron levels supports cognitive functions like memory, learning, and concentration.
4. May Boost Immunity
Iron is also crucial in stimulating the growth of immune cells, such as lymphocytes, which help fight infections[4]. Insufficient iron can weaken your immune system, making you more vulnerable to illnesses and infections. Proper nutrition with iron is necessary to keep your immune system in peak condition.
5. May Help Healthy Pregnancy
During pregnancy, a woman’s iron levels increase as her body needs more blood to support the baby’s development. Iron is crucial in preventing anaemia during pregnancy, which can lead to complications like premature birth and low birth weight[5]. Pregnant women must be mindful of maintaining their iron levels for their health and their babies. In some cases, healthcare experts may recommend iron supplements for women during pregnancy to prevent anaemia and support foetal development.
6. May Improve Athletic Performance
Iron enhances oxygen delivery to muscles, improves endurance, and increases overall physical activity, making it essential for athletes and individuals involved in regular exercise[6]. Adequate iron levels help enhance athletic performance, while low levels can lead to poor stamina, slow recovery, and decreased performance.
7. May Assist in Temperature Regulation
Iron indirectly helps regulate body temperature by ensuring proper oxygenation of tissues[7]. When iron levels are low, your body may struggle to maintain a stable core temperature, potentially leading to sensations of coldness. However, temperature regulation is a complex process influenced by various factors, and iron’s role is just one part of the overall mechanism.
8. May Enhance Concentration and Focus
Iron supports oxygen transport and brain function, which helps improve concentration and focus. Low oxygen levels in the brain, a result of iron deficiency, can cause “brain fog” or difficulty concentrating[8]. Adequate iron intake helps keep the brain sharp and alert.
9. May Encourage Healthy Skin, Hair, and Nails
Iron supports healthy skin, hair, and nails by improving blood flow and oxygen delivery to cells involved in their growth and repair[9]. Iron deficiency can lead to issues like pale or dry skin, brittle nails, and hair loss. However, the overall health of skin, hair, and nails also depends on other nutrients and factors, so iron is just one component of maintaining their health.
10. May Help Prevent Iron Deficiency Anaemia
Iron deficiency anaemia is a disorder caused by a lack of iron, which impairs the body’s ability to produce enough haemoglobin. Symptoms include weakness, shortness of breath, dizziness, and pale skin[10]. Sufficient iron intake can prevent anaemia and promote overall good health.
Excellent Dietary Sources of Iron
Including various iron-rich foods in your diet is essential to maintain healthy iron levels and prevent deficiencies. Both animal-based and plant-based foods offer ample sources of iron, with some being more bioavailable than others. Here are some of the top foods rich in iron to help meet your daily needs:
Top Animal-Based Iron Sources[11]:
- • Red Meat (beef, lamb): Rich in heme iron, one of the most bioavailable sources of iron.
- • Poultry (chicken, turkey): A good source of iron, with dark meat offering higher amounts.
- • Seafood (oysters, sardines, tuna): Shellfish and fatty fish provide iron and omega-3 fatty acids.
Top Plant-Based Sources of Iron[12]:
- • Legumes: Lentils, chickpeas, and black beans are great plant-based sources of iron.
- • Spinach and Other Leafy Greens: Spinach, kale, and Swiss chard are rich in iron, but pairing them with vitamin C-rich foods like oranges or bell peppers enhances absorption.
- • Quinoa and Fortified Cereals: Quinoa is a nutrient-dense grain with high iron content, and many cereals are fortified with additional iron.
- • Tofu and Tempeh: These soy-based products are excellent sources of non-heme iron, especially for vegetarians and vegans.
How Much Iron Do You Need?
Iron requirements vary based on age, gender, and life stage. Men aged 19 and over typically need 8.7mg of iron daily, while women aged 19 to 49 require around 14.8mg daily due to menstruation. Women aged 50 and over need 8.7mg daily, though those still having periods may need the same amount as younger women. It is usually possible to meet your iron needs through a balanced diet. However, women with heavy periods may be at greater risk of iron deficiency anaemia and could benefit from iron supplements. Always consult a dietitian/expert for personalised advice. Taking 17mg or less of iron supplements daily is generally safe unless advised otherwise by a healthcare expert.[13].
Conclusion
Iron is a vital nutrient that plays a key role in many important bodily functions, from oxygen transport and energy production to brain health, immune system support, and maintaining healthy skin, hair, and nails. Whether you’re looking to improve athletic performance, support a healthy pregnancy, or simply avoid the risks of iron deficiency, ensuring you have adequate iron intake is essential for overall well-being.
At Nature’s Fix, you can find high-quality iron supplements from various trusted brands to help you meet your daily iron needs and maintain optimal health. Always consult your healthcare expert before starting any supplementation to ensure it’s right for you.
FAQs
1. Can you get too much iron?
Yes, too much iron can lead to iron toxicity. It occurs when too much iron builds up in the body, causing symptoms like nausea, vomiting, diarrhoea, dizziness, and, in severe cases, organ damage. High doses of iron supplements should be avoided unless a healthcare provider recommends [14].
2. What are the symptoms of low iron levels?
Low iron levels can cause extreme fatigue, pale skin, dizziness, shortness of breath, cold hands and feet, brittle nails, and headaches[15]. If left untreated, iron deficiency can lead to anaemia, in which the blood lacks sufficient red blood cells to carry oxygen[16].
3. Can iron supplements cause constipation?
Yes, one of the common side effects of iron supplements, especially ferrous sulfate, is constipation or other digestive issues like bloating and nausea. Drinking plenty of water, eating fibre-rich foods, or switching to a gentler form of iron, such as ferrous gluconate, can help alleviate these side effects[17].
4. Can iron deficiency affect your hair and skin?
Iron deficiency can lead to brittle nails, dry skin, and hair loss. Iron is essential for delivering oxygen to cells, and low levels can result in poor skin and hair health. Hair follicles may weaken without adequate oxygen, leading to hair thinning or loss[18].
References
1- https://www.ucsfhealth.org/education/hemoglobin-and-functions-of-iron
2 – https://www.ncbi.nlm.nih.gov/books/NBK540969/
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10669508/
4 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6883604/
5 – https://www.who.int/health-topics/anaemia#tab=tab_1
6 – https://www.medicalnewstoday.com/articles/287228
7 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3866414/
8 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986027/
9 – https://onlinelibrary.wiley.com/doi/full/10.1046/j.1467-2494.2001.00082.x
10 – https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034
11 – https://www.redcrossblood.org/donate-blood/blood-donation-process/before-during-after/iron-blood-donation/iron-rich-foods.html
12 – https://www.nhs.uk/conditions/vitamins-and-minerals/iron/
13 – https://www.ncbi.nlm.nih.gov/books/NBK459224/
14 – https://www.hematology.org/education/patients/anemia/iron-deficiency
15 – https://ods.od.nih.gov/factsheets/Iron-Consumer/
16 – https://www.philipkingsley.co.uk/hair-guide/healthy-hair-nutrition/anaemia-iron-deficiency.html
17 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8214736/
