Iron: The Mighty Mineral That Powers Your Body

Have you ever felt tired, dizzy or just ‘off’, even after a full night’s sleep? You may be low on iron, one of the most essential minerals that your body needs to stay energised, focused and strong. Iron does not get the same hype as vitamins like vitamin C or vitamin D, but without it, your body simply cannot function at its best.

Why iron matters

Iron is crucial because it helps your body make haemoglobin, the protein in red blood cells that carries oxygen from your lungs to every part of your body. Think of iron as the delivery truck for oxygen. Without enough iron, your cells and muscles do not get the fuel that they need.

Iron also supports your body in the following ways.

Brain function: Your brain needs oxygen to think clearly, focus and remember.
Energy and stamina: Low iron can leave you feeling exhausted, weak or unmotivated.
Immune health: Iron helps your body fight infections
Healthy pregnancy: Pregnant women need extra iron to support both their own health and their baby’s growth

Signs that you could be low in iron

Do you feel any of the following symptoms? If so, it is worth talking to a healthcare professional. With a simple blood test, you will be able to determine your blood iron levels.

• Constant fatigue or weakness

• Pale skin or lips

• Shortness of breath during activity

• Dizziness or headaches

• Brittle nails or hair thinning

Iron rich foods

There are two different types of iron that you could use to supplement your diet.

Haeme iron – Found in animal products, and is absorbed most efficiently:

• Red meat, chicken, turkey

• Fish and seafood (especially shellfish)

• Liver and organ meats

Non-haeme iron – Found in plant-based foods. Absorption improves when paired with Vitamin C:

• Spinach, kale, and other leafy greens

• Lentils, chickpeas, and beans

• Tofu and tempeh

• Fortified cereals, nuts, and seeds

Tip: Try pairing a plant-based iron with a citrus fruit or bell pepper to help your body absorb it better.

Can You Have Too Much Iron?

Yes, absolutely. Excess iron from supplements can be harmful, especially if not prescribed by a doctor. Symptoms of excess iron include stomach pain, nausea and, in severe cases, organ damage. Remember that balance is the key to successful supplementation. If you are worried, please consult your healthcare provider to check your blood iron levels.

The Bottom Line

The amount of iron that we need may be small, but the impact of iron to our bodily function is mighty. From boosting energy to supporting brain function, immunity and pregnancy, it powers almost every part of your body.

So next time you enjoy a spinach salad, a lentil stew or a juicy piece of meat, remember that you are fueling your body with the mineral that keeps you moving, thinking and thriving.

Increase your iron, increase your energy, increase your strength.