5 minIron... it may sound like something from a toolbox, but this mineral is actually an essential building block for your body. It gives you energy, keeps you sharp and keeps you moving. Whether you are a keen athlete or just want to stay fit, iron plays a key role in your health. So, what exactly does this powerful mineral do in your body? We explain it all in this article!
In this article, you will learn
- What iron is and why it is so important for your health.
- The two forms of iron and how they differ in terms of absorption by the body.
- What iron is good for and what functions it supports in your body.
- Which foods are rich in iron and how you can improve its absorption.
- The consequences of iron deficiency or excess iron.
- How much iron you need daily, depending on your age and stage of life.
- When it may be wise to consider an iron supplement
What is iron and why is it important?
Iron is an essential mineral that your body needs to produce haemoglobin, a protein in your red blood cells that is responsible for transporting oxygen throughout your body. Without sufficient iron, your body cannot function properly, and you will quickly notice this in your energy levels and immunity.
Forms of iron
There are two forms of iron:
- Haem iron: This type of iron is found in animal products, such as meat and fish. It is better absorbed by the body, about 1.5 to 2 times more efficiently than non-haem iron.
- Non-haem iron: This form of iron is found in both animal and plant products, such as vegetables, grains and legumes.
Although heme iron from animal products is better absorbed, we get most of our iron from non-heme iron. In fact, as much as 90% of the iron we get from food is non-heme iron, while the remaining 10% comes from heme iron.
Organic (natural) iron is a form of iron that your body can absorb better than inorganic iron. A commonly used and effective type is bisglycinate. This type of iron is linked to the amino acid glycine, making it easier for your body to use. This ensures better absorption and less chance of stomach complaints.
What is iron good for?
As mentioned earlier, iron plays an important role in oxygen transport. It also plays an important role in:
- Reducing fatigue.
- Strengthening your immune system.
- Improving concentration and memory.
- Supporting mental effort and activity.
- Maintaining your overall fitness.
Iron in food
Haem iron is found in animal products such as red meat, poultry and fish, and is more easily absorbed by the body. Non-haem iron is mainly found in plant-based products such as wholemeal bread, lentils, beans, tofu, eggs, spinach, rice and carrots.
Because non-haem iron is absorbed less efficiently, it is important to support its absorption. You can do this, for example, by eating foods rich in vitamin C at the same time, such as citrus fruits, peppers, kiwis or tomatoes. Avoiding coffee, tea and dairy products immediately with meals also helps, as caffeine and calcium can inhibit iron absorption.
A varied diet with sufficient vitamin C and iron-rich foods is therefore essential for good iron status, especially with a vegetarian or plant-based diet.
There are also other foods that contain iron.
Iron surplus
Too much iron can be harmful to your liver. It can also lead to stomach and intestinal problems, such as nausea, vomiting and diarrhoea. The maximum safe amount of iron is listed below under recommended daily intake.
Iron deficiency
Iron deficiency is the main cause of anaemia, which can lead to symptoms such as fatigue, pale skin and shortness of breath. In addition, iron deficiency can affect your blood sugar and cholesterol levels and cause weight loss.
There are a number of groups that are at risk of iron deficiency.
Recommended amount of iron
Recommended daily allowance for adults:
- Adult women aged 18-50 (before menopause): 16 mg
- Adult women after menopause: 11 mg
- Pregnant women: 16 mg
- Breastfeeding: 15 mg
- Adult men: 11 mg
Recommended daily intake for babies, toddlers and children:
- From 6-11 months: 8 mg
- From 1-5 years: 8 mg
- From 6-9 years: 9 mg
- From 9-13 years: 11 mg
- From 14-17 years (boys): 11 mg
- From 14-17 years (girls): 15 mg
Safe upper limit
The European Food Safety Authority (EFSA) has set an upper limit for the amount of iron you can take per day without experiencing side effects. The upper limit may be exceeded in cases of iron deficiency on the advice of a doctor.
For children under 1 year of age, the upper limit for iron from supplements is:
- From 4-11 months: 5 mg
From 1 year of age, the upper limit for total iron intake from food and supplements is:
| From 1-3 years of age | 10 mg |
| From 4-6 years of age | 15 mg |
| From 7-10 years of age | 20 mg |
| From 11-14 years old | 30 mg |
| From 15-17 years old | 35 mg |
Adults | 40 mg |
| Pregnant and breastfeeding women | 40 mg |
It is therefore important to calculate the approximate amount of iron intake through food (see calculation example in this blog).
Need an iron supplement?
Do you have difficulty consuming iron-rich foods or do you recognise the symptoms of iron deficiency, such as fatigue and low energy levels? Then an iron supplement could be a good addition! During growth, breastfeeding or pregnancy, the body's need for iron is also increased. This can lead to deficiencies occurring more quickly.
In addition, iron deficiency is more common in cases of heavy menstruation, blood donation and endurance sports. This is because the body uses more iron than normal at these times. In such cases, an iron supplement could help.
Conclusion
Iron is an important mineral for your body! It ensures that oxygen flows properly through your body, keeps you fit and helps your immune system stay strong. Although iron from meat is better absorbed by the body, we get most of our iron from plant-based foods. Too much iron is not good, but too little can make you feel tired and weak. So keep an eye on your intake and if you notice that you are deficient, a supplement can be a smart move, especially if you are going through a busy phase, such as during growth, pregnancy or intensive training.
