Iron is a vital mineral that plays a crucial role in our overall health and bodily functions. From boosting energy levels to enhancing cognitive performance, iron is indispensable. Even though iron is essential for our bodies, studies have reported that nearly 57,000 people are admitted to UK hospitals every year due to iron deficiency anaemia.
In this blog, we’ll delve into the numerous health benefits of iron, how much you need daily, its potential side effects and the best dietary sources.
5 Key Health Benefits of Iron
Iron plays a key role in transporting oxygen throughout the body, which is essential for the proper functioning of our organs. Let’s explore how daily intake of iron can benefit your body physically and mentally.
1. Energy
Iron is a key component of haemoglobin, the protein in red blood cells that transports oxygen throughout the body. Without adequate iron, your body struggles to produce enough healthy oxygen-carrying red blood cells, leading to fatigue and lethargy. Ensuring sufficient iron intake, through iron gummies or tablets, can help boost your energy levels, keeping you active and alert.
2. Athletic Performance
For those who engage in regular physical activity or sports, iron is particularly important. It supports the production of red blood cells and enhances oxygen delivery to muscles, which is crucial for endurance and performance. Many athletes opt for gummies for iron to conveniently meet their increased iron requirements in a convenient and delicious way.
3. Pregnancy
Pregnant women have higher iron needs to support the growing fetus and placenta. Adequate iron intake is essential to prevent iron deficiency anaemia during pregnancy, which can lead to pregnancy complications. Gummy vitamins with iron are often recommended for expectant mothers as they are easy to consume and gentle on the stomach.
4. Immunity
Iron plays a vital role in maintaining a strong immune system. It is necessary for the proper functioning of the immune cells, which are responsible for fighting infections. Including iron-rich foods or iron gummies and supplements in your daily diet can help bolster your immune defences.
5. Cognitive Function
Iron is also essential for brain health. It supports the production of neurotransmitters, which are chemicals that transmit signals in the brain. Adequate iron levels can enhance cognitive function, concentration, focus and memory. Taking iron tablets or gummy vitamins with iron can be convenient alternatives to iron-rich foods to ensure sufficient intake.
Optimal Dosage of Iron
The amount of iron your body needs on a daily basis depends on your age, gender and health condition. Here is a list showing the Recommended Dietary Allowances (RDAs) or iron
| Age | Female | Male | Pregnancy |
| 1 – 3 years | 7 mg | 7 mg | |
| 4 – 8 years | 10 mg | 10 mg | |
| 9 – 13 years | 8 mg | 8 mg | |
| 14 – 18 years | 15 mg | 11 mg | 27 mg |
| 19 – 50 years | 18 mg | 8 mg | 27 mg |
| 51+ years | 8 mg | 8 mg |
You can meet your daily iron requirement with iron-rich foods or iron supplements, including tablets, liquids, capsules and gummies for iron. Make sure you check the label of the supplement to ensure the dosage aligns with your daily iron needs. It is suggested that you consult with a healthcare professional before starting an iron supplement.
7 Common Side Effects of iron
While iron is vital for health, an overdose of iron supplements, including iron gummies, tablets or liquids, can sometimes lead to side effects. Here are seven common side effects of iron.
- Constipation: One of the most common side effects of iron supplementation is constipation. Iron can slow down the movement of the digestive tract, making it difficult to pass stools. Increasing water and fibre intake can help alleviate this issue.
- Nausea: Many people experience nausea when taking iron supplements. This can occur because iron irritates the stomach lining. To minimise nausea, it’s often recommended to take iron with food, though some forms like gummies for iron might be gentler on the stomach.
- Dizziness: Some individuals report feeling dizzy after taking iron supplements. This can be due to the body’s reaction to the sudden increase in iron levels. If dizziness occurs, it’s best to consult a healthcare provider.
- Stomach Cramps: Stomach cramps are another common side effect. Iron can cause irritation and discomfort in the gastrointestinal tract. Taking supplements with meals may reduce the risk of cramps.
- Metallic Taste: A metallic taste in the mouth is often reported by those taking iron supplements. This can be unpleasant but is usually harmless and temporary. Iron gummies may help mask this taste with their flavouring.
- Chest Pain: Although rare, some people might experience chest pain when taking iron supplements. This could indicate a serious reaction and medical attention should be sought immediately.
- Rapid Heartbeat: A rapid heartbeat, or palpitations, can occur if the body reacts adversely to iron. If this happens, discontinue use and consult a healthcare professional promptly.
Dietary Sources of Iron
Since iron is not produced in our bodies, you must get it from the foods you consume. You can acquire two types of dietary iron: heme and non-heme. Heme iron is usually found in animal products and gets more easily absorbed by the body than non-heme iron. This benefits the carnivore diet due to its high protein content, it can effectively boost your iron levels. Non-heme iron is usually found in plant-based iron sources. Here are some excellent dietary sources of iron:
- Red Meat: Beef and lamb are rich in heme iron, which is easily absorbed by the body.
- Poultry and Fish: Chicken, turkey and seafood like salmon and tuna provide substantial amounts of iron.
- Fortified Foods: Many cereals and bread are fortified with iron.
- Leafy Greens: Spinach, Brussels sprouts and curry leaf are excellent plant-based sources of non-heme iron.
- Nuts and Seeds: Pumpkin seeds, sesame seeds and cashews can boost your iron intake.
- Legumes: Beans, chickpeas and lentils are great for vegetarians and vegans.
- Iron Supplements: If dietary sources aren’t enough to meet your iron needs, iron gummies, capsules or other iron supplements can help fill the gap.
Conclusion
Iron is an essential mineral that supports various critical functions in the body, from physical performance to mental well-being. Understanding the benefits of iron, recommended daily intakes, potential side effects and the best dietary sources can help you make informed decisions about your iron needs. Whether you choose to meet your iron needs through a balanced diet or the convenience of iron gummies, tablets and capsules, ensuring adequate iron intake is key to maintaining optimal health and vitality. Power up your body from the inside out with iron today!
