Description
"Iron" is a mineral found in red meat, poultry, legumes, and leafy greens, required for oxygen transport. As a key component of hemoglobin, it enables red blood cells to deliver oxygen efficiently to tissues. Furthermore, iron assists immune system function, supporting white blood cell production and enzymatic defense mechanisms. Its involvement in neurological processes contributes to cognitive stability and cellular regeneration. Playing a central role in circulation and metabolic activity, iron remains crucial for physiological vitality and endurance.
Functions in the Body
Category
Deficiency Symptoms
Iron deficiency can lead to paleness, weakness, fatigue, and, in severe cases, symptoms like shortness of breath, dizziness, and a rapid heart rate. It may also impair concentration, learning ability, and lead to restless leg syndrome or spoon-shaped nails.
Synergists & Antagonists
Iron works with vitamins B2, B9, B12, and C, as well as chromium, copper, potassium, manganese, sodium, phosphorus, and selenium, to promote oxygen transport. Vitamin C enhances absorption, while vitamin E, calcium, zinc, excess copper, manganese, phosphorus, polyphenols (from tea, coffee, cocoa, wine), phytates (from grains, legumes), and heavy metals may reduce its effectiveness.
Iron
Warnings
Iron supplements can interact with antibiotics (such as tetracycline and quinolone), HIV/AIDS medications, bisphosphonates, levodopa, and levothyroxine. Pregnant and breastfeeding women should use iron under medical supervision. Children with diabetes or hemoglobin diseases should also exercise caution.
Food Sources
Iron can be found in both heme and non-heme sources. Heme iron is found in nutritional yeast, meat, seafood, and poultry, while non-heme iron can be sourced from beans, peas, dark green leafy vegetables, and whole grains.
Time Frame
Iron is best taken in the morning on an empty stomach to enhance absorption. However, if you have a sensitive stomach, taking it with a meal is advisable.
Depleted By
Iron levels can be depleted by factors such as alcohol, antacids, medications for hypothyroidism, corticosteroids, bisphosphonates, muscle relaxants, laxatives, immunosuppressants, hormone replacements, diuretics, statins, caffeine, blood thinners, blood pressure medications, antivirals, antipsychotics, antibiotics, analgesics, NSAIDs, and opioids.