Learn all about Iron
What is Iron?
Fight fatigue & boost oxygen transport with absorbable iron. Essential for thinking & energy. Restore your vitality!
Benefits of Iron
"Iron shows the balance needed with nutrients - too little causes problems, but too much is risky. Needs vary greatly. Menstruating women might need much more than men, while some people can get iron overload easily. This makes personalized advice and testing important when dealing with iron levels."
- Dr. Christine P. Cassel, MD, Professor of Medicine at University of California, San Francisco (source)
How to use Iron
Dosage
Most adults need 14-18mg daily. Higher doses (40-200mg actual iron) are used for deficiency, but only under medical advice.
Timing
Best absorbed on an empty stomach. If it upsets your stomach, take it with food. Take it 2 hours apart from calcium, dairy, tea, or coffee.
Notes
Vitamin C helps your body absorb plant-based (non-heme) iron 3-4 times better. Different iron types (like ferrous sulphate, fumarate, gluconate) have different amounts of actual iron and absorb differently.
Who should take Iron?
- Women who menstruate, especially those with heavy periods
- Pregnant women and new mothers (increased need)
- Children and teenagers during growth spurts
- Vegetarians and vegans (plant iron is harder to absorb)
- Regular blood donors or those with conditions causing blood loss
How does Iron work?
Iron mainly works because it can easily gain and lose electrons, which helps with important chemical reactions in the body. As the core part of haemoglobin, iron grabs oxygen in the lungs and drops it off in tissues, allowing cells to get energy. In muscles, a similar protein called myoglobin stores oxygen. Iron is also part of enzymes (like cytochromes) that help make energy in cells, detoxify substances, and build DNA, hormones, and brain chemicals. Iron also helps control genes and supports the immune system by affecting immune cell growth, influencing thinking and mood.
Frequently asked questions
Natural sources of Iron
Dietary iron comes in two types: heme iron (easy to absorb, from animal foods) and non-heme iron (harder to absorb, from plants). Liver has the most (5-9mg per 85g). Oysters, beef, and dark poultry meat are also good sources (2-3mg per serving). Plant sources include lentils (3.3mg per 100g), spinach (2.7mg per 100g), and fortified cereals. Your body absorbs 15-35% of heme iron but only 2-20% of non-heme iron. Absorption depends on your body's iron levels, other foods eaten, and gut health. Cooking acidic foods in cast-iron pots can add a bit of iron.
Potential side effects & risks
Warnings
Taking too much can cause iron overload, especially for people with haemochromatosis (a genetic condition) or those getting regular blood transfusions. Very high doses can be toxic, especially for children. Only take supplements if you are deficient or have increased needs (like pregnancy), ideally confirmed by a doctor.
Side effects
Stomach issues are common (constipation, nausea, belly pain). Can cause dark stools (poop). Liquid iron can temporarily stain teeth.
Interactions
Absorbed less when taken with calcium supplements, dairy, coffee, tea, or certain medicines (antacids, heartburn meds like PPIs, some antibiotics). May reduce absorption of thyroid medicine (levothyroxine), Parkinson's medicine (levodopa), and some antibiotics.