Iron is the most deficient mineral in the world — the World Health Organization estimates that more than 2 billion people have iron deficiency. Iron deficiency anaemia particularly affects women of childbearing age, athletes and people following a vegetarian or vegan diet.
What iron does
Iron has two main functions in the body:
- Oxygen transport: iron is the core of haemoglobin, the protein that carries oxygen in red blood cells. Without enough iron, tissues do not receive the oxygen they need
- Energy production: iron is essential in the mitochondrial respiratory chain — the process by which cells generate ATP (energy)
Iron also plays a role in neurotransmitter synthesis, cognitive function and immune system support.
Symptoms of iron deficiency
Deficiency progresses in stages. The most common symptoms:
- Persistent fatigue that does not improve with rest
- Paleness (skin, gums, inner eyelids)
- Difficulty concentrating
- Weaker hair and increased hair loss
- Brittle nails or nails with a concave shape
- Constant feeling of cold
- In women: heavier menstrual bleeding (deficiency and bleeding feed each other)
How to boost iron absorption
Haem iron (red meat, organ meats) is well absorbed — up to 25–30%. Non-haem iron (legumes, leafy vegetables, nuts) is absorbed at only 1–15%. To maximise absorption:
- Combine non-haem iron with vitamin C — it multiplies absorption several times over
- Keep it separate from coffee, tea, calcium and phytates (whole grains, legumes) which inhibit absorption
- Cook in a cast-iron pan — it transfers small amounts of iron to the food
Iron supplements: which form to choose
Ferrous sulphate is the most affordable and effective form, but the one that causes the most digestive side effects (constipation, nausea). Ferrous bisglycinate has better absorption and digestive tolerance. Liposomal iron has the best absorption with fewer side effects, but at a higher cost.
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