Iron Supplements: Should I Take Them?

Foods,High,In,Iron,,Including,Eggs,,Nuts,,Spinach,,Beans,,Seafood,

Iron is an essential mineral that plays several critical roles in our health. And yet, approximately 10 million Americans are deficient in it. Balancing your iron levels is key, as both deficiency and overload can dramatically impact your well-being.

So what are the actual benefits of iron for the body, and should everyone take supplements? Let’s explore what makes this nutrient so important, and how to know if you need supplements to keep your health on track.

Health benefits of iron for the body

Promotes healthy oxygenation:

Iron is crucial for producing hemoglobin, a protein in red blood cells that transports oxygen from the lungs to other tissues, facilitating energy production and cellular repair. In fact, roughly 70% of the body’s iron is found in the hemoglobin. Iron is also required for other blood cell formation, including platelets (components of blood that help with clotting).

Iron deficiency can lead to low hemoglobin levels, resulting in symptoms like fatigue and weakness, due to inadequate oxygenation. And it can cause you to bruise easily, due to a low platelet count. From there, these issues can escalate to more serious health problems–even heart failure.

Supports energy metabolism

Iron is also vital for energy metabolism–the process that converts food into the energy our bodies can use–which is crucial for metabolic activity.

This function is supported by mitochondria, for which iron is also essential. Mitochondria are cells’ powerhouses, creating most of the energy the cell needs to work and stay alive. This energy-making process is called oxidative phosphorylation.

Iron helps several key enzymes do their jobs during this process–especially in the TCA cycle (a series of chemical reactions used to release stored energy), which takes place inside the mitochondria.

Improves muscle strength

We also need iron for the health and repair of muscle tissues. Along with hemoglobin, which transports oxygen to muscles, iron is an essential component of myoglobin, a protein in muscles that holds and supplies oxygen during physical exertion.

Iron’s role in mitochondrial function is also critical for muscle health. It’s needed for the synthesis of ATP (adenosine triphosphate), the primary energy molecule that fuels cellular activities. ATP is indispensable for muscle contraction, recovery, and endurance.

Strengthens immunity

By boosting hemoglobin production and oxygen transport, iron is key for a healthy immune system–especially in the development and functioning of critical immune cells like lymphocytes. These cells fight infections by responding directly to harmful pathogens.

Boosts cognitive and mental health

Iron supports brain health by increasing the production of dopamine and serotonin. These neurotransmitters enhance cognitive functions like the ability to focus, as well as mental well-being.

Related: The Changing Face of Omega-3s

The role of iron in producing ATP is also important in the brain, an organ that demands high energy for neuronal activities. Reduced ATP production due to mitochondrial dysfunction can impair cognitive abilities and contribute to serious neurological and psychiatric conditions.

Improves sleep quality

Iron also supports high-quality sleep. This is due to its crucial roles in producing hemoglobin, as well as dopamine and serotonin–which help regulate our sleep cycle.

Correcting iron deficiency can, therefore, significantly improve both sleep duration and quality.

Supports healthy pregnancy and child development

Pregnancy drastically increases the body’s need for iron to support the development of the fetus, placenta, and expansion of maternal blood volume. Addressing iron deficiency is critical to for both maternal and fetal health, reducing the risk of:

Premature birth
Low birth weight
Maternal death

What are the signs of iron deficiency?

Iron deficiency is extremely common, affecting people of all ages and lifestyles. Common symptoms include:

Fatigue and weakness that does not improve with rest
Pale skin, especially in the inner, lower eyelid
Brittle nails
Shortness of breath and dizziness due to low oxygen levels
Headaches and irritability due to reduced brain oxygen
Cravings for non-food objects, such as ice or dirt
Frequent infections

If you’re noticing any of the above symptoms, contact your doctor right away. It’s crucial to address iron deficiency early on to avoid worsening complications.

It’s typically easy to correct with dietary changes and, when needed, supplementation under professional guidance.

Should everyone take iron supplements?

So, should everyone take iron supplements? You may be surprised to learn the answer is no. Iron supplements can be life-changing if you’ve been diagnosed with a deficiency, but they’re not a one-size-fits-all solution.

If you suspect you have low iron levels, consult your doctor before taking a supplement. Supplements can quickly alleviate symptoms like fatigue and weakness, but if you take them on top of already normal iron levels, you may experience serious adverse effects.

What happens if you take iron but don’t need it?

Overdosing on iron can be dangerous. The most harmless side effects of excess iron are gastrointestinal issues, including:

Constipation
Nausea
Vomiting
Abdominal pain

But the risks can escalate significantly with excessive intake. Excess iron accumulates in vital organs, leading to overload (hemochromatosis), which can severely impair organ function.

Over time, this accumulation creates a surplus of free radicals (unstable, cell-damaging molecules) in the body, which can lead to serious complications, such as:

Liver diseases, such as cirrhosis and hepatocellular carcinoma
Heart conditions, including cardiomyopathies
Endocrine disorders like diabetes and hypothyroidism
Increased risk of infections due to weakened immune response

In extreme cases, iron overload can even cause:

Very low blood pressure (shock)
Fever
Internal bleeding
Jaundice
Metabolic acidosis (a serious condition in which blood becomes too acidic)
Seizures
Organ failure

Unnecessary iron can also interfere with certain medications and medical treatments. So be sure to consult your doctor before starting any new supplement.

How to make sure you’re getting the right amount of iron

Here are some tips to help you get the benefits of iron without overloading your system:

Follow a balanced diet.

Many people can get all the iron they need through food. Dietary iron comes in two forms:

Heme: from animals like meat, poultry, and fish–which your body absorbs readily
Non-heme: from plants like nuts, beans, and veggies–which are more easily absorbed when combined with vitamin C-rich foods, such as citrus fruits, berries, and tomatoes

Even when taking supplements for a deficiency, a diet rich in these natural iron sources can support your health and even improve how your body responds to the supplements without creating toxicity.

Only use supplements as recommended by your doctor.

For those who struggle to get enough iron from diet alone (perhaps as a result of a plant-based diet), your doctor may recommend supplements. But they should enhance–not replace–dietary iron.

Be sure to consult with your healthcare provider to find the balance that suits your unique needs. And take the exact form and dosage prescribed to avoid iron overload.

Your doctor will monitor your progress with blood tests at regular follow-up appointments, providing adjustments as needed.

Be mindful of supplement side effects.

While iron is best absorbed on an empty stomach, it can cause digestive issues, such as:

Stomach cramps or upset
Constipation
Diarrhea

Taking iron supplements with a small amount of food can reduce these problems, but discuss any concerns with your doctor.

Be aware of absorption inhibitors.

Certain foods and medications can inhibit iron absorption. These include:

Dairy products
Caffeinated beverages like coffee and tea
Some antacids

To ensure you absorb iron from supplements, pay attention to timing. Having coffee an hour before meals shouldn’t impact absorption, but consuming it at the same time will.

Talk to your doctor if you use any of these inhibitors to devise the best strategy for you.

Understanding how iron helps your body and correcting deficiency is key to maintaining optimal nutrient levels–and overall health. By strategically optimizing your intake–through diet, supplements, or both–you can boost your vitality, feel more energized, and start living your best life.

Related: Iron Deficiency or Overload?

References:

Review on iron and its importance for human health – PMC

Iron Deficiency Anemia: A Common and Curable Disease – PMC

Iron deficiency anaemia: pathophysiology, assessment, practical management | BMJ Open Gastroenterology

Hemoglobin: Structure, Function and Allostery – PMC

How low is too low? Cardiac risks with anemia – PMC

Influence of iron supplementation on fatigue, mood states and sweating profiles of healthy non-anemic athletes during a training exercise: A double-blind, randomized, placebo-controlled, parallel-group study – PMC

Double-edge sword roles of iron in driving energy production versus instigating ferroptosis | Cell Death & Disease

Biochemistry, Myoglobin – StatPearls – NCBI Bookshelf

[Role of iron in immunity and its relation with infections]

The Influence of Viral Infections on Iron Homeostasis and the Potential for Lactoferrin as a Therapeutic in the Age of the SARS-CoV-2 Pandemic – PMC