Introduction

Iron is an essential trace mineral required for the production of hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Adequate iron levels are critical for energy, immunity, brain function, and overall vitality.

What Is Iron?

Iron is a vital mineral involved in oxygen transport, cellular energy production, and enzyme function.

• Type: Essential trace mineral
• Main role: Oxygen transport and energy metabolism
• Storage: Liver, bone marrow, and muscles

How Iron Works in the Body

Iron is a key component of hemoglobin and myoglobin, which deliver oxygen to tissues and muscles.

• Enables oxygen transport in blood
• Supports energy production in cells
• Plays a role in immune defense
• Supports brain development and cognition

Sources of Iron

• Red meat and poultry (heme iron)
• Fish and eggs
• Green leafy vegetables (spinach)
• Legumes and lentils
• Dates, jaggery, and raisins
• Fortified cereals and grains

Iron Deficiency

Iron deficiency is the most common nutritional deficiency worldwide and a leading cause of anemia.

Common deficiency symptoms include:

• Fatigue and weakness
• Pale skin
• Shortness of breath
• Dizziness or headaches
• Hair fall and brittle nails

Severe deficiency leads to iron-deficiency anemia.

Dosage & How to Take Iron

• Adult men: 8 mg/day
• Adult women (19–50 years): 18 mg/day
• Pregnancy: 27 mg/day
• Upper limit: 45 mg/day

Iron is best absorbed on an empty stomach and when taken with Vitamin C.

Forms of Iron

• Ferrous sulfate
• Ferrous fumarate
• Ferrous gluconate
• Ferric iron complexes
• Heme iron supplements

Benefits & Uses

• Prevents and treats anemia
• Improves energy and stamina
• Supports immune function
• Enhances concentration and memory
• Supports healthy pregnancy

Safety, Side Effects & Precautions

• Excess iron may cause constipation or nausea
• Overdose can be toxic, especially in children
• Avoid supplementation without confirmed deficiency
• Do not combine with calcium at the same time

Special Populations

• Women of reproductive age: Higher needs due to menstruation
• Pregnant women: Increased requirement
• Vegetarians: Lower absorption from plant sources
• Infants & children: Critical for growth and development

Frequently Asked Questions

What does iron do in the body?

Iron helps carry oxygen in the blood and supports energy and immune function.

Can iron be taken daily?

Yes, but only if dietary intake is insufficient or deficiency is present.

Does iron cause constipation?

Yes. Some iron supplements may cause constipation or stomach upset.

Is iron deficiency common in women?

Yes. Menstruation and pregnancy increase iron needs.

Best time to take iron?

Iron is best taken on an empty stomach with Vitamin C for better absorption.