Why Understanding Iron Matters
Iron is an essential mineral your body relies on to carry oxygen through the bloodstream, support energy production, and maintain healthy immune and cognitive function.
When dietary intake of iron is inadequate, low levels may contribute to fatigue, reduced concentration, and general feelings of tiredness.
That’s why understanding how much iron you need, where to get it from, and when supplementation might be helpful is so important.
While red meat is a rich source of haem iron, one of the most easily absorbed forms, diet alone may not guarantee adequate iron levels. Factors like age, gender, health status, and individual absorption rates all play a role.
Even people who eat meat regularly may still experience low iron levels, especially if their bodies have higher-than-average needs or difficulty absorbing iron efficiently.
Iron is essential for everyone, not just those diagnosed with iron-deficiency anaemia. Maintaining healthy iron levels is important to support energy and immune function, particularly when dietary intake is inadequate.
Monitoring iron status is particularly important for people at higher risk of low iron, such as menstruating or pregnant women and frequent blood donors.
Like many nutrients, iron needs to be balanced. Taking too much, especially from high-dose supplements without medical supervision, can lead to unwanted effects.
That’s why it's important to speak with a health professional before starting iron supplementation, particularly for anyone who does not have a diagnosed deficiency or increased need. And, always read the label and follow the directions for use.
Feeling constantly tired or run down isn’t always just due to stress or a packed schedule. Iron plays a key role in energy production, and low iron levels may contribute to feelings of tiredness or weakness.
If fatigue is persistent, it can be worth exploring potential underlying factors, including iron status, with a healthcare professional.
While some traditional forms of iron can cause digestive discomfort in certain individuals, newer formulations and delivery methods have been developed to be better tolerated and cause less stomach and digestive system discomfort.
The experience can vary from person to person, and discussing with a health professional can help identify an approach that suits individual needs and tolerances.
Women of reproductive age are more likely to experience iron loss due to menstruation, but men and older adults can also experience low iron levels.
Athletes, people recovering from surgery, and those with dietary limitations may all need to be mindful of their iron intake, regardless of gender.
Low iron can develop gradually and symptoms like fatigue, brain fog, or weakness can be easy to overlook or attribute to other causes.
Regular health check-ups and blood tests are often the most reliable way to assess iron status, particularly if you’re in a higher-risk group.
Iron supplements come in different forms, including ferrous sulphate, ferrous fumarate, and iron glycinate, each with different absorption rates and potential side effects.
Some iron supplements are combined with supportive nutrients like vitamin C to support absorption. It’s not a one-size-fits-all situation. Choosing the right formulation can make a difference in how an iron supplement is tolerated and absorbed.
Although the body stores iron, it also has mechanisms to regulate absorption based on need. However, excess iron can be an issue in certain genetic conditions or with prolonged high intake.
That’s why iron supplements should only be used when needed and it can be a good idea to get guidance from a health professional when deciding whether to take an iron supplement or to change your dose.
While red meat is a well-known source of haem iron, iron is also found in poultry, fish, legumes, whole grains, leafy greens, and fortified foods.
Non-haem iron (from plant sources) is less readily absorbed, but pairing it with vitamin C-rich foods can help support absorption.
Understanding the facts about iron can make a real difference to your health and wellbeing. As we’ve seen, iron isn’t just important for people with medically diagnosed deficiencies – it’s a key mineral that supports healthy red blood cell production, energy levels, and overall vitality when dietary intake is inadequate.
While there are many ways to get iron through your diet, not everyone absorbs it the same way, and there are a lot of misconceptions about who needs iron, how to get it, and what role supplements may play.
If you’re feeling unusually tired, have concerns about your iron intake, or belong to a group with increased iron needs (such as menstruating and pregnant women, those who follow a vegetarian or vegan diet, and those who engage in regular intense exercise) then it is worth speaking with a health professional.
They can help assess your individual needs and guide you on whether dietary changes, testing, or supplementation may be appropriate. Being informed is the first step toward making confident, healthy decisions.
