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Iron
Iron is an essential mineral involved in oxygen transport, energy production, and immune function. It is a component of hemoglobin in red blood cells and myoglobin in muscle tissue. Iron deficiency is the most common nutritional deficiency worldwide, particularly affecting women of reproductive age, athletes, and vegetarians. Supplementation is clearly beneficial for deficiency but should not be taken without reason, as excess iron can be harmful.
Key Benefits
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Oxygen Transport
Iron is the core component of hemoglobin, which carries oxygen from the lungs to every cell in the body.
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Energy Production
Iron is essential for the electron transport chain in mitochondria, directly involved in ATP synthesis.
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Immune Function
Iron supports immune cell proliferation and maturation, particularly lymphocytes and macrophages.
How It Works
Iron functions primarily through its incorporation into heme groups (hemoglobin and myoglobin) and iron-sulfur clusters in mitochondrial enzymes. Hemoglobin binds oxygen in the lungs and releases it in tissues. In the mitochondria, iron-containing cytochromes are essential components of the electron transport chain. Iron absorption is regulated by hepcidin, a liver-produced hormone that responds to iron status and inflammation.
Scientific Research
Iron supplementation and physical performance in women of reproductive age
British Journal of Nutrition • 2014
Iron supplementation improved maximal exercise performance and reduced fatigue in iron-depleted (non-anemic) women, confirming that even subclinical deficiency affects physical capacity.
Read StudyIron deficiency without anemia: a diagnosis that matters
Clinical Medicine • 2021
Review established that iron deficiency without anemia is a clinically significant condition causing fatigue, cognitive impairment, and reduced exercise capacity, and that it is frequently underdiagnosed.
Read StudyFrequently Asked Questions
How do I know if I need iron supplementation?
The most reliable way is a blood test measuring ferritin (iron stores) and transferrin saturation. Symptoms of deficiency include persistent fatigue, shortness of breath during exercise, pale skin, and brittle nails. Self-supplementing without testing is not recommended because excess iron can cause harm.
Why does iron cause stomach problems?
Iron, particularly in its ferrous form, can irritate the stomach lining and slow intestinal motility. Taking iron with a small amount of food (though this reduces absorption slightly) or switching to better-tolerated forms like iron bisglycinate can help. Splitting the dose across the day may also reduce gastrointestinal side effects.
Safety Information
Possible Side Effects
- Constipation
- Nausea
- Dark stools
- Stomach cramps
Drug Interactions
- Levothyroxine (thyroid medication)
- Tetracycline antibiotics
- Antacids and proton pump inhibitors
- Calcium supplements
Contraindications
- Hemochromatosis (iron overload disorder)
- Hemolytic anemias
- Regular blood transfusions
Dosage Information
Recommended Daily Dose
8-18mg per day (varies by age and sex)
Range
8-45mg (upper tolerable limit 45mg)
Timing
Best absorbed on an empty stomach with vitamin C. Avoid taking with calcium, coffee, or tea.
Iron supplementation should ideally be guided by blood work (ferritin, transferrin saturation). Do not supplement with iron unless a deficiency or increased need has been identified. Excess iron is a pro-oxidant.
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