BENEFITS OF IRON
Consuming iron will allow you to enjoy these benefits.
Iron plays an essential role in maintaining energy and preventing fatigue on a daily basis.
By enabling the transport of oxygen in the blood, it helps your muscles and organs function properly.
A lack of iron can lead to significant fatigue, decreased endurance and rapid exhaustion, as the body no longer receives enough oxygen .
Iron allows muscles to be well oxygenated during exercise, which helps maintain endurance and prevent rapid fatigue.
It also participates in tissue repair after exercise by supporting collagen production and cellular activity.
Iron deficiency reduces physical capacity and slows recovery, while sufficient intake helps to preserve performance and tolerance to exertion .
An iron deficiency reduces oxygenation of the brain, which can lead to concentration problems, memory loss, and a feeling of brain fog .
This deficiency also affects learning abilities, particularly in children.
Correcting an iron deficiency helps restore attention, memory and alertness, with notable effects on intellectual performance .
Iron supports your immune system by promoting the production and maturation of lymphocytes, which are important for defending against infections .
It also participates in the formation of antioxidant enzymes that protect immune cells from oxidative stress.
Iron deficiency weakens the immune response and increases vulnerability to infections
Note : The benefits mentioned here depend on optimal intake. If your iron intake is already sufficient, supplementation will not necessarily provide any additional benefits.
THE IMPORTANCE OF IRON
Iron is an essential trace element for the proper functioning of our body. It plays a role in energy production, the synthesis of certain hormones, and the support of the immune system.
Since it cannot be produced by the body, it must be obtained through food.
Dietary iron exists in two forms:
- Heme iron : found in meat, fish and seafood, it is the iron best absorbed by our body
- Non-heme iron : of plant origin, it is much less well absorbed by our body, but foods containing vitamin C can nevertheless promote its absorption.
FOODS RICH IN IRON
Heme iron
| Food (100g) | Iron (mg) |
|---|---|
| Canned clams | 27.8 |
| Cooked chicken liver | 8.4 |
| Beef liver (cooked) | 6.2 |
| Oysters (steamed) | 7.0 |
| Beef (roast cut, lean) | 2.8 |
| Lamb (roast meat) | 2.2 |
| Canned sardines | 2.8 |
Non-heme iron
| Food (100g) | Iron (mg) |
|---|---|
| Black molasses | 24.0 |
| Pumpkin seeds (hulled) | 15.0 |
| Cashew nuts (roasted) | 6.7 |
| Firm tofu | 5.4 |
| Raisins | 3.8 |
| Cooked soybeans | 3.6 |
| Canned white beans | 3.3 |
| Tomato puree (concentrate) | 3.3 |
| Boiled lentils | 2.8 |
| Spinach (cooked, drained) | 2.7 |
Beyond the iron content of each food, absorption capacity will play a determining role.
Heme iron, even though present in smaller quantities than non-heme iron, can provide better intake due to its better assimilation capacity.
FORMS AND USES
Iron is also available in supplement form to complement your diet.
Ferrous sulfate is the most common form of iron in supplements prescribed to treat a deficiency.
It provides iron that is well absorbed by the body and is especially suitable for situations where a rapid intake is needed .
However, it can cause digestive problems in some people, which sometimes limits its tolerance, especially in the case of high doses.
Iron bisglycinate is a form of chelated iron, where the iron is bound to an amino acid, glycine .
It is well absorbed and especially appreciated for its better digestive tolerance, with less risk of nausea or constipation.
This form is particularly suitable if you are sensitive or for longer courses of treatment, while still being effective against deficiencies.
Ferrous gluconate is a form of iron that provides slightly less elemental iron than sulfate, which may make it slightly easier to digest.
It is mainly used for moderate intake or if you are sensitive to ferrous sulfate.
Ferrous fumarate is an iron salt highly concentrated in elemental iron , which allows high doses to be delivered in a small number of tablets.
Like other ferrous salts, its bioavailability is good, and its side effect profile is similar: effective but potentially irritating to the digestive tract at high doses.
⚠️ It is important to look at the amount of elemental iron provided by each form.
Supplement labels normally indicate elemental iron (in mg), that is, the amount of pure iron actually available to the body .
For example, 30 mg of elemental iron may correspond to ~150 mg of ferrous sulfate, ~250 mg of ferrous gluconate or ~90 mg of fumarate.
RECOMMENDED PRODUCTS
A selection of quality products chosen to optimize your health
Iron Bisglycinate + Vitamin C - Greenwhey
Iron Bisglycinate + Vitamin C - Nutrimea
USAGE INSTRUCTIONS
Some tips to maximize the effects of iron
Dosage
The dosage will be determined mainly on a case-by-case basis depending on the severity of the deficiency and the resulting diet.
However, for slight deficiencies, a dose of elemental iron around the recommended daily values should suffice in most cases.
When should you take it?
To maximize iron absorption, it is generally advised to take it on an empty stomach , that is, about 1 hour before a meal or 2 hours after.
The presence of food, particularly certain components, can reduce iron absorption by 40 to 66% .
For example, the calcium from dairy products, the tannins from tea/coffee, or the fiber from a complete meal can greatly decrease the amount of iron that passes into the blood.
Interactions
Precautions for Use
-
Dosage :
Iron is essential but must be consumed in controlled amounts. Excess can lead to iron overload, liver damage, and oxidative stress. Daily requirements vary according to sex and age: approximately 8 mg for men and 18 mg for women before menopause. Do not exceed the recommended intake without medical advice.
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Risk of overload :
Excessive intake, especially through supplements, can cause nausea, abdominal pain, constipation, and unusual fatigue. Chronic accumulation can lead to secondary hemochromatosis (iron overload in the organs). Iron should never be taken preventively without a confirmed diagnosis of deficiency.
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Drug interactions :
- Antibiotics (tetracyclines, quinolones) : iron reduces their intestinal absorption.
- Thyroid hormones (levothyroxine) : to be spaced 3 to 4 hours apart.
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Antacids and proton pump inhibitors : decrease iron absorption.
- Calcium, zinc or magnesium supplements : absorption competition, should be taken at different times.
- Antibiotics (tetracyclines, quinolones) : iron reduces their intestinal absorption.
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People at risk :
- Adult men : higher risk of overload, because natural losses are low.
- People with hemochromatosis, liver disease or inflammatory conditions : iron may worsen these conditions.
- Children : acute iron toxicity occurs rapidly at low doses (dangerous if accidentally ingested).
- Adult men : higher risk of overload, because natural losses are low.
-
Pregnant woman :
Iron requirements increase significantly during pregnancy, but supplementation must be adjusted and monitored by a professional to avoid excesses, especially towards the end of pregnancy.
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Consult a healthcare professional :
Before starting any supplementation, especially in the case of medical treatment, professional advice is needed to adjust the dosage and ensure safe use.
SYNERGIES
Here are some combinations to consider for even more effects.
Combining iron with vitamin C is the best-known way to improve its absorption .
This vitamin facilitates the assimilation of non-heme iron and is often recommended for vegetarians.
You will often find it added to iron supplements.
Copper helps your body use iron properly .
It promotes its transport in the blood and prevents it from accumulating in tissues: without copper, iron is less well mobilized and therefore less effective.
FAQ
Frequently asked questions
A deficiency manifests as persistent fatigue, shortness of breath, paleness, dizziness, brittle nails, or hair loss. In women, heavy periods are often the primary cause. A blood test (ferritin, serum iron) can confirm the diagnosis.
The benefits of iron
Heme iron , from animal products (meat, fish, offal), is better absorbed (20 to 30%) than non-heme iron from plants (2 to 10%). The latter's absorption is improved when consumed with vitamin C (fruits, fresh vegetables).
Learn more
Yes . Vitamin C increases the absorption of non-heme iron by two to three times by converting it into a more bioavailable form. It is therefore advisable to combine iron-rich foods (legumes, green vegetables, whole grains) with a source of vitamin C (citrus fruits, peppers, kiwi).
Yes, but only in cases of confirmed deficiency . Prolonged supplementation without a genuine need can cause oxidative stress and disrupt the balance of other minerals. Its use should be temporary and supervised.
Precautions for use
The best sources are pumpkin seeds, lentils, tofu, white beans, blackstrap molasses, cashews, and cooked spinach. Consuming these foods with vitamin C greatly improves their absorption.
Foods rich in iron