What is Iron, and Why is it Important?

Your ultimate guide to understanding the important role iron plays in your body and the impacts deficiency can play.

We'll look at iron deficiency, the best food sources for iron, the different types of iron and the best ways to supplement it!

Iron is a vital mineral that plays a crucial role in many physiological functions in the human body. It is an essential part of haemoglobin, the protein in red blood cells that helps carry oxygen from your lungs to the rest of your body. Iron also supports metabolism, boosts the immune system, and aids in the production of energy.

The body needs a steady supply of iron to maintain good health. Without it, your cells can’t get the oxygen they need, which can result in fatigue, weakness, and reduced capacity for physical activity. Iron is also important for cognitive function, as it contributes to brain health and development, particularly during periods of rapid growth in children and pregnancy.

Iron is essential for:

• Oxygen transport: A key component of haemoglobin, which helps transport oxygen throughout the body.

• Energy production: Iron is involved in many energy-producing processes in the body.

• Immune function: It supports the immune system and helps in fighting infections.

• Cognitive function: Crucial for brain health, particularly in children and during pregnancy.

Iron Deficiency: A Global Issue

Iron deficiency is the number one nutritional deficiency worldwide, affecting millions of people globally. It can lead to iron deficiency anaemia, a condition where the body lacks enough iron to produce healthy red blood cells. This condition is particularly common in women, children, and pregnant individuals.

At-risk groups include:

• Pregnant women: Iron needs increase significantly during pregnancy due to the demands of the developing fetus. Deficiency can lead to complications such as low birth weight, premature birth, miscarriage, or haemorrhaging during childbirth.

• Infants and young children: These groups are particularly vulnerable due to rapid growth and higher iron demands.

• Menstruating women: Monthly blood loss increases the risk of iron deficiency, especially in women with heavy menstrual cycles.

• Vegetarians and vegans: Since plant-based iron is less easily absorbed by the body, individuals on plant-based diets may be at higher risk.

• People with gastrointestinal disorders: Conditions like celiac disease or Crohn’s disease can impair iron absorption.

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Severity of Iron Deficiency: Iron deficiency can range from mild to severe, with symptoms such as fatigue, weakness, and pale skin. In more severe cases, it can lead to iron deficiency anaemia, which may result in:

• Shortness of breath

• Dizziness or fainting

• Fast or irregular heartbeat

• Headaches

• Brittle nails or hair loss

• Cold hands and feet

  
  

Risk factors associated with iron deficiency:

• Inadequate dietary intake: A diet low in iron-rich foods is the primary cause of iron deficiency.

• Increased iron needs: Throughout pregnancy, during periods of rapid growth (such as childhood or adolescence), and heavy blood loss (such as menstruation or gastrointestinal bleeding), the body requires more iron.

• Impaired absorption: Some conditions or medications can reduce the body's ability to absorb iron properly, leading to a deficiency.

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Heme vs. Non-Heme Iron and How to Improve Absorption

Did you know there were two types of iron? We take a look at them below

There are two main types of iron that the body absorbs from food: heme iron and non-heme iron.

1. Heme iron:

   • Found in animal-based sources, such as meat, poultry, and fish.

   • Better absorbed by the body, making it the most efficient form of iron.

     
     

2. Non-heme iron:

   • Found in plant-based foods like beans, lentils, tofu, spinach, and fortified cereals.

   • Less efficiently absorbed by the body compared to heme iron.

     
     

Improving absorption: There are ways to enhance the absorption of non-heme iron, which is especially important for vegetarians and vegans who rely on plant-based sources.

• Vitamin C: It significantly boosts the absorption of non-heme iron. Pairing iron-rich plant foods with vitamin C-rich foods like citrus fruits, strawberries, bell peppers, or broccoli can improve absorption.

  
  

• Vitamin A (retinol): Retinol—the preformed vitamin A found in animal products—plays a crucial role in enhancing iron absorption. Vitamin A helps regulate the genes responsible for iron metabolism in the intestines, improving the body’s ability to absorb and utilize iron. Preformed vitamin A supports the body’s iron stores and ensures the efficient use of iron. Consuming foods rich in retinol, such as liver, fish, and dairy, alongside iron-rich meals, can greatly enhance iron absorption.

  
  

• Avoid inhibitors: Some substances, like tannins (found in tea and coffee), calcium (found in dairy), and phytates (found in whole grains), can reduce iron absorption. It’s best to avoid consuming these alongside iron-rich meals.

  
  

Best Food Sources of Iron and Supplementation

When it comes to meeting your iron needs, the best sources of iron include both animal-based and plant-based options:

Heme Iron Sources (Animal-based):

• Liver (especially beef or chicken liver – the highest source of vitamin A)

• Red meat (beef, lamb)

• Poultry (chicken, turkey)

• Fish and seafood (salmon, tuna, sardines, shrimp)

• Eggs

  
  

Non-Heme Iron Sources (Plant-based):

• Legumes (lentils, chickpeas, beans)

• Tofu and tempeh

• Spinach and other leafy greens

• Fortified cereals

• Nuts and seeds (pumpkin seeds, sesame seeds)

• Dried fruits (raisins, apricots)

  
  

Iron Supplements:

If you are unable to meet your iron needs through food alone, supplements may be recommended. Ferrous sulfate is the most commonly used form of iron supplement, as it is well-absorbed by the body. Other forms, such as ferrous gluconate or ferrous fumarate, are also available.

It’s important to note that iron supplements should be taken with caution because excess iron can lead to toxicity. Always consult with a healthcare professional before beginning supplementation, especially if you have a history of iron overload disorders like hemochromatosis.

Final Thoughts

Iron is an essential mineral for health, supporting key functions like oxygen transport, energy production, and immune defence. However, iron deficiency remains a global concern, affecting a wide range of populations, especially pregnant women and young children. Ensuring an adequate intake of both heme and non-heme iron, along with supporting factors like vitamin C and preformed vitamin A (retinol), is essential for optimal iron absorption. For those who need additional support, iron supplementation may be a viable option, but it’s important to seek medical advice to prevent toxicity.