Ingredient Information
Summary
Iron is an essential mineral that plays a crucial role in the body, primarily in forming haemoglobin, which carries oxygen in the blood. It contributes to normal energy-yielding metabolism and reduces tiredness and fatigue. Iron is vital for maintaining normal cognitive function and supporting the immune system. People who may benefit from iron supplements include those with increased needs, such as pregnant women, menstruating women, and individuals with restricted diets like vegetarians and vegans. It’s also beneficial for athletes who may have higher iron requirements due to intense physical activity.
Key Facts
- Type: Mineral
- Natural source: Found in foods like red meat, beans, and spinach
- Typical supplemental dose: 14 mg (100% NRV)
- Used for: Contributes to normal energy-yielding metabolism
- First discovered: 1789
What Is Iron?
Iron, also known as ferrum, is a chemical element with the symbol Fe and atomic number 26. It’s an essential mineral that plays a vital role in everyday health. Best known for its role in forming haemoglobin – the protein in red blood cells that carries oxygen around the body – iron also supports normal energy production, cognitive function, and immune defence. It occurs naturally in iron-rich foods like red meat, beans, and spinach. Iron is typically included in supplements in well-absorbed forms such as ferrous sulphate or ferrous gluconate. Getting enough iron is especially important for menstruating women, vegans, and endurance athletes who may be at higher risk of deficiency.
How It Works In The Body
Iron is essential for producing haemoglobin, the protein in red blood cells that carries oxygen throughout your body. It also plays a role in energy production and supports the immune system. Without enough iron, you might feel tired and weak, as your body struggles to get enough oxygen to your cells.
Safety & Interactions
- Iron supplements are generally safe when used as directed, but excessive intake can lead to toxicity.
- Individuals with conditions like haemochromatosis should avoid iron supplements unless advised by a healthcare professional.
- Iron can interact with certain medications, such as antibiotics and antacids, affecting their absorption.
- The UK upper intake level for iron is 17 mg per day for adults to avoid adverse effects.
- Excessive iron intake may cause symptoms like constipation, nausea, and abdominal pain.
Always consult your health practitioner before taking nutritional supplements, especially if you are taking medication or are under medical supervision. You should not take supplements as a substitute for a varied balanced diet or healthy lifestyle.
FAQs
What is the role of iron in the body?
Iron contributes to normal formation of red blood cells and haemoglobin, which are essential for oxygen transport in the body.
How much iron do I need daily?
The recommended daily intake varies: adult men need 8.7 mg, while women aged 19-50 need 14.8 mg.
Can I get enough iron from my diet?
Yes, iron is found in foods like red meat, beans, leafy greens, and fortified cereals, and a balanced diet can help meet your daily needs. However, some people may struggle to absorb enough iron from food alone. This includes menstruating women, pregnant individuals, vegans and vegetarians, and those with certain digestive conditions. In these cases, iron supplements can offer an effective way to support healthy levels and prevent deficiency.
References
1. https://pubmed.ncbi.nlm.nih.gov/24778671/
Review on iron and its importance for human health, highlighting its role in metabolic processes and oxygen transport.
2. https://pubmed.ncbi.nlm.nih.gov/27087396/
Daily iron supplementation effectively reduces the prevalence of anaemia and iron deficiency, raises haemoglobin and iron stores, and improves exercise performance.
3. https://pubmed.ncbi.nlm.nih.gov/37299408/
Nutritional aspects of iron in health and disease, emphasizing its importance in preventing iron-deficient states and related comorbidities.
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Where next?
Information on this page is for educational purposes only and is not a substitute for personalised medical advice. Always consult a healthcare professional before making dietary changes or starting new supplements.