Are you constantly feeling tired, low on energy, and struggling to stay focused on even the simplest tasks? A lack of iron might be the culprit!
As a lesser talked-about but truly essential mineral, iron plays a starring role in keeping your body energised, your immune system strong, and your brain sharp and focused. So understanding how it works, how to include more of it in your diet, and how to recognise a deficiency, is key to feeling your best at all times.
The good news? You can forget endless hours of searching and scrolling for the answers you really need. In this handy guide, we’ll cover everything you’ve always wanted to know about iron. From what it actually does for your body on a day-to-day basis and examples of the best foods for boosting your levels, to tips for effective supplementation. Let’s dive in…
What Does Iron Do for the Body?
Put simply, iron is vital because it helps your body make haemoglobin, the protein in red blood cells that carries oxygen around your body.
Without enough iron, your organs and muscles can’t get the oxygen they need to function which can quickly lead to you feeling weak and fatigued.
Alongside oxygen transport, iron plays important roles in energy production, immune strength, and your cognitive performance. It’s central to converting food into fuel, helps keep your defenses strong, and supports mental sharpness and focus. Basically, iron is essential to keep your body running as it should!
Heme vs Non-Heme Iron (What’s the Difference?)
In case you didn’t know, not all iron is created equal. There are two main types you’ll come across in the foods you consume.
- Firstly, heme iron, found in animal products like meat, poultry, and fish, is the most easily absorbed form of iron. It enters the body in a form your system can immediately make use of. It’s also less affected by other foods you might be eating at the same time. For all of these reasons, it’s the most reliable source of iron.
- Meanwhile, non-heme iron, found in plant-based foods such as lentils, beans, and tofu, is absorbed less efficiently. That’s because your body has to convert it before making use of it. Additionally, its absorption is often affected by other nutrients consumed alongside it. However, there is a clever little workaround! By pairing non-heme iron with food and beverages high in vitamin C (try citrus fruits and juices, guava, and bell peppers), you can significantly boost how much your body soaks up.
The Best Iron-Rich Foods
If you’re looking to up your iron levels, we have your back. Luckily, it doesn’t have to be difficult as small changes to your diet can make a massive difference.
Here are some go-to food options you can easily add to your weekly meal and snack rotation that’ll help maintain healthy iron levels.
Animal-based sources: (for a dose of heme iron) include lean beef, chicken, lamb, turkey, and a variety of fish and seafood.
Plant-based sources: (non-heme iron options) range from lentils, chickpeas, and black beans to tofu, tempeh, and dark leafy greens like spinach and kale. Fortified cereals, grains, nuts, and seeds (like pumpkin seeds and cashews) also provide a helpful boost.
And remember, try to combine plant-based iron sources with vitamin C-rich foods to supercharge their absorption.
Iron Deficiency Symptoms
If you’re not getting enough iron, your body will find ways to tell you.
First of all, an iron deficiency can lead to fatigue meaning you may feel more tired than normal even though you’re not doing anything out of the ordinary. So if you’re feeling particularly sleepy and you’re not sure why, an increase in iron could provide you with some relief in the way of extra energy.
Another symptom you may experience is having pale skin or nail beds. The cause? Reduced haemoglobin levels from a lack of iron which leads to a reduced oxygen flow to your bodily tissues.
Iron deficiencies can also cause dizziness or shortness of breath. When oxygen levels drop, and your heart has to work harder to pump blood around your body, it can leave you feeling lightheaded or even winded. What suggests these might be symptoms of an iron deficiency over simply overdoing it at work or whilst working out? These feelings often occur with minimal activity.
Brittle nails & hair loss can also suggest a lack of oxygen-rich blood, AKA, a lack of iron. If you’ve noticed your locks and nails have become weak and prone to breaking, you might have just nailed down the cause.
Are you constantly battling cold hands and feet? Poor circulation from low iron can cause extremities to feel colder as the oxygen struggles to reach these areas and keep them warm.
If you're noticing any of these symptoms, your body could be signalling that it needs more iron to function properly. Iron deficiency or not, they’re worth discussing with a healthcare professional to work out the cause and get you back on top form!
How Long Do Iron Tablets Take to Work?
If your doctor has recommended iron supplements, you’re probably wondering how long it’ll be before you see improvements. Whilst everyone is different and results and time frames will vary, most start to notice an increase in energy levels within 2 to 4 weeks. However, full restoration of iron stores typically takes 3-6 months. Again, this all depends on the individual and the dosage. Consistency is key, and doing what you can to naturally raise your levels (such as pairing supplements with vitamin C-rich foods), can help improve absorption and produce faster results.
Tips to Improve Iron Absorption
We know about adding vitamin-C-rich foods to our diets, but these other habits can also make a noticeable difference.
- Refrain from drinking tea or coffee with meals. As your food digests, the tannins in these beverages bind to non-heme iron and form insoluble compounds that your body isn’t able to absorb.
- This might sound too obvious to be true - but cooking your food in a cast-iron skillet can significantly increase the amount of iron in your meal.
- Avoid calcium. Not entirely of course, but if your iron reserves are running low, keep in mind that both calcium and iron compete for the same intestinal pathways. By consuming both at the same time, you may be blocking iron's entry into your bloodstream.
- If you’re struggling to get a good amount of vitamin C from your diet to help improve iron absorption, a vitamin C supplement could be the answer. Our fast-absorbing, dissolvable Vit C strips are perfect for on-the-go supplementation. They’re also packed with elderberry extract to help elevate your immunity at the same time.
So what have we learned? Iron isn’t a nutrient you can choose to ignore, it’s essential for energy, immunity, and overall vitality. Luckily by eating the right, iron-rich foods, knowing how to recognise iron deficiency symptoms, and supplementing thoughtfully, you can keep your iron levels in check and feel your best going forward.
Ready to take control of your nutrition? Explore Diso’s wellness hub and energy supplements guides to find practical tips and specially-formulated supplements designed to support healthy iron levels and more.
