Why You Need It
Iron is a key part of hemoglobin, the protein in red blood cells that carries oxygen from your lungs to the rest of your body. It is also in myoglobin, which stores oxygen in your muscles. Plus, iron helps enzymes involved in energy production and immune function.
Signs of Deficiency
These symptoms are not specific to iron deficiency, so a blood test (checking hemoglobin and ferritin) is needed for confirmation. Only take iron supplements if a doctor recommends them — too much iron can be harmful.
- Weakness, fatigue, and shortness of breath during normal activities.
- Pale skin, brittle nails, and hair loss.
- Cravings for non-food items (like ice or dirt) and trouble concentrating.
How to Boost Absorption
- Heme iron from meat, liver, and fish is absorbed several times better than non-heme iron from plant foods.
- Vitamin C eaten at the same meal (from vegetables, citrus, or berries) significantly improves absorption of plant-based iron.
- Tea and coffee with meals, as well as high-dose calcium supplements, can reduce how much iron your body absorbs.
Who Should Pay Attention
- Women with heavy periods and people who are pregnant.
- Vegetarians and vegans.
- Blood donors and people who do endurance sports.