Iron
minerals · Red blood cells · energy · oxygen transport
Iron is essential for hemoglobin synthesis and oxygen transport. Deficiency is the most common nutrient deficiency worldwide, especially in women of reproductive age. Only supplement if deficient — excess iron is harmful.
⏱️ Timing & dosage for Iron
With Vitamin C on an empty stomach for absorption; or with food to reduce GI upset
18mg daily for women, 8mg for men; therapeutic doses per blood test results only
✅ Benefits of Iron
- •Hemoglobin and red blood cell production
- •Oxygen transport throughout body
- •Energy and fatigue reduction
- •Immune function
- •Cognitive performance
⚠️ Side effects & risks
- •Constipation is common — take with Vitamin C and probiotic
- •Nausea if taken on empty stomach
- •Excess iron causes oxidative damage — test before supplementing
- •Dark stools (normal)
🔗 Iron interactions
Vitamin C markedly increases absorption of non-heme iron, the form in supplements and plants. Taking them together is one of the simplest ways to get more from the same dose.
Soluble fibre such as psyllium can bind iron in the gut before it is absorbed. Keep at least two hours between them.
Iron absorption drops sharply when calcium is taken at the same time. Take iron on its own, at least two hours from calcium or a dairy-heavy meal.
Iron and zinc compete for the same transporter when taken together without food. Split them across the day rather than dropping both at breakfast.
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