Iron

What is Iron?

Iron is well recognised as an essential trace mineral and plays a central role in the production of haemoglobin, the protein in red blood cells responsible for transporting oxygen throughout the body. Iron is also a component of myoglobin, which stores oxygen in muscles, and is involved in numerous enzymatic processes. Iron is not produced within the human body, and therefore needs to be consumed through iron rich food sources, such as red meats, seafood, beans and spinach, and supplementation.

Health Benefits:

Reduces fatigue

A common symptom of iron deficiency is consistent feelings of tiredness despite sufficient rest. This feeling of fatigue stems from the body being unable to transport oxygen efficiently when haemoglobin levels drop. Therefore, keeping iron stores within a healthy range supports normal energy levels and helps reduce fatigue. Research supports this, evidencing that improving iron status, for instance through supplementation or a change in diet, can reduce fatigue.

Supports Cognitive Function

The brain uses a large amount of oxygen and so iron has an important role in supporting cognitive function and health. Studies show associations between impaired cognitive function and iron deficiency, particularly iron deficiency anemia. This impaired cognitive function includes reduced attention span, intelligence, sensory perceptions and negatively impacted emotions.

Boosts Immune System

Iron also plays a key role in immune system function and is therefore implicated in protecting the body from infections and illness. Studies show that deficiency in iron can lead to impaired immune cell proliferation and can weaken the body's natural defences against harmful invading pathogens. For instance, one study found that upon stimulation, T cell proliferation in iron deficient elderly women was only 40-50% of that in iron-sufficient women.

History:

Iron has a long history of recognition for its health benefits with ancient societies including the Ancient Egyptians, Greek and Romans associating iron-rich foods with strength and vitality. Moreover, by the 17th and 18th centuries, iron salts were commonly prescribed in Europe to treat anaemia.

Since the scientific understanding of iron’s role in haemoglobin and oxygen transport was established in the 19th century, iron has become frequently included in modern nutritional science and public health strategies.

Typical Use:

Due to iron's central role in maintaining good health it is important to meet recommended daily iron intake. Iron is usually obtained through a balanced and healthy diet, however iron supplements are also commonly used, especially by individuals with increased requirements or diagnosed deficiency.