Iron
Iron is an essential mineral involved in energy production, oxygen transport and overall cognitive and physical function. It plays a central role in red blood cell formation, and low intake can contribute to tiredness and reduced stamina.
Iron supplements can offer support when dietary intake is insufficient, but because too much iron can also cause problems, it’s important to approach supplementation carefully and ideally alongside testing or personalised guidance.
Food-first strategies, digestion support and balanced daily habits often make a significant difference before supplements are needed.
What It Is
Iron is a mineral required for:
transporting oxygen around the body
energy production
cognitive function
supporting normal immune function
healthy red blood cell formation
There are two forms of iron in food:
Haem iron — found in animal products, more readily absorbed
Non-haem iron — found in plant foods, absorption varies depending on diet and digestion
The body tightly regulates iron levels, which is why supplements should be used with care.
What It’s Used For
Iron supplements are often used to support:
energy and concentration
physical stamina
low dietary intake from plant-based or restricted diets
increased nutritional demands (e.g., menstruation, growth, endurance training)
individuals who struggle to meet iron needs through food alone
Some people find iron supplementation helpful when blood tests, symptoms or lifestyle factors suggest lower intake.
What the Evidence Says
Research shows that iron:
is essential for oxygen transport and energy metabolism
supports cognitive function and concentration
contributes to reduced tiredness and fatigue when levels are low
is more easily absorbed from animal sources
is influenced by stomach acid, gut health and vitamin C intake
Evidence also indicates that:
menstruating individuals have higher iron requirements
plant-based diets may require more attention to iron intake
iron absorption is highly individual
taking iron with vitamin C can increase absorption
some supplements (especially higher doses) may cause digestive discomfort
As always, supplements should align with individual needs.
When It Can Be Helpful
Iron may be worth considering if you:
have low iron on a recent blood test
follow a vegan or vegetarian diet
have heavy menstrual losses
are pregnant or breastfeeding (with professional guidance)
frequently feel tired or mentally foggy
experience reduced stamina or breathlessness during exertion
have increased nutrient requirements due to training or activity levels
have a limited appetite or reduced dietary variety
Supplementation should ideally correspond with test results or dietary review rather than guesswork.
When Caution Is Needed
Iron is one of the supplements that must be used carefully. Caution is essential if:
you have not had a recent blood test showing low levels
you are taking high-dose multivitamins containing iron
you have a history of iron overload or haemochromatosis
you experience stomach pain, nausea or constipation with supplements
you take medications that interact with iron
you are pregnant and considering supplementation without guidance
Too much iron can be harmful. It’s always best to supplement with clarity, not caution alone.
Why It’s Not Always the First Step
Iron supplements are often seen as a quick fix for fatigue, but they aren’t always the first place to start.
Before turning to supplementation, it’s valuable to consider:
protein intake throughout the day
iron-rich meals built from whole foods
vitamin C intake (supports iron absorption)
reducing tea/coffee with meals (reduces absorption)
supporting digestion and stomach acid
reviewing menstrual losses
looking at overall diet diversity
Fatigue can stem from many factors — not only iron — so a whole-body approach is usually more effective.
Nutrition Support
Food sources of iron include:
Haem iron (more readily absorbed):
red meat
poultry
fish
Non-haem iron (plant sources):
lentils and beans
tofu and tempeh
spinach and kale
pumpkin seeds and sunflower seeds
quinoa
fortified cereals
To naturally support iron absorption, consider:
pairing iron-rich foods with vitamin C (citrus, peppers, berries)
avoiding tea/coffee with meals
supporting digestion through slow eating and mindful meals
ensuring meals contain adequate protein
These strategies often improve energy levels even without supplementation.
If You’re Unsure Whether Iron Is Right for You
If you're experiencing low energy or wondering whether your iron intake is sufficient, we can explore your dietary patterns, lifestyle and any recent test results. Sometimes simple adjustments make a meaningful difference, and supplementation is only considered when truly needed.
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