How to Properly Supplement Iron

Without iron, our bodies can't function properly. From ensuring our organs receive enough oxygen to supporting energy production, this vital trace element plays a crucial role. But when it comes to taking iron supplements, there are some important things to watch out for—we'll explain why.

What is Iron?

As mentioned earlier, nothing in the body works without iron. It is an essential trace element, meaning our bodies cannot produce it on their own. Many bodily functions rely on it, such as the transportation of oxygen in the blood and energy metabolism. Iron is also key in blood formation as it is a crucial component of haemoglobin. To stay active and keep up with daily life and intense physical activity, it's vital to maintain adequate iron levels.

Why is Iron Important for the Body?

Iron is one of the key trace elements responsible for maintaining the essential oxygen transport system in our bodies. With around 2.3 to 4.4 grams present in an adult’s body, iron is the most quantitatively significant trace element. Furthermore, this mineral is a key part of many enzymes involved in energy production. If you are low on iron, you'll likely notice a dip in your energy levels—and it can also affect your skin, hair, and nails.

Iron-Rich Foods

Looking to add more iron to your diet? Here's a handy guide to iron-rich foods:

How Much Iron Do You Really Need?

This is a good question because iron requirements vary significantly depending on gender, age, and lifestyle. Children need around 7 to 14 mg per day. Infants have the lowest requirement at 0.3 mg per day, while pregnant women need the highest amount at 27 mg per day. Teenage girls and menstruating women have a requirement of 16 mg per day. For teenage boys, men, and non-menstruating women, the requirement is slightly lower at 11 mg per day.

Caution: Iron Supplementation and Overdosing

Just like with any nutrient we consume through food, it’s possible to get too much iron. However, the body regulates iron levels through a process known as iron homeostasis, so iron overload is generally rare.That said, there are ongoing scientific discussions about the potential risks of long-term elevated iron intake, particularly in relation to chronic diseases. It’s advisable to start with lower doses when supplementing iron, and adjust as needed.

Also worth noting: Iron can interfere with the absorption of other important nutrients, which is something to keep in mind when planning a balanced diet. Specifically, iron can inhibit the absorption of zinc and calcium when taken in large amounts, as these minerals share some of the same transport mechanisms in the intestines. Similarly, copper absorption can be reduced by high iron levels, potentially leading to a deficiency over time. Therefore, it's best to avoid taking iron supplements at the same time as meals or that are high in zinc, calcium, or copper, to ensure optimal nutrient absorption.

Signs and Symptoms of Iron Deficiency

A lack of iron can manifest in various symptoms, including:

• Frequent tiredness or muscle weakness
• Lack of motivation or energy
• Reduced stamina
• Loss of appetite
• Headaches
• Difficulty concentrating
• Shortness of breath

Iron Deficiency Self-Test: How to Check Your Levels

To make informed decisions about your diet and whether supplements are necessary, it's important to know your iron levels. A quick way to check is with a self-test from your local pharmacy, where haemoglobin levels are measured. Alternatively, at-home blood test kits offer a more comprehensive analysis, including iron levels and other key markers. You can also send a blood sample to a professional service for a detailed assessment and personalised recommendations for improving your diet.