Introduction
Iron is a vital mineral that the body depends on for many key functions, yet it is one of the most commonly lacking nutrients in the UK. In fact, the WHO estimates that it is the most common deficiency worldwide, affecting approximately 30% of the global population. Many people do not get enough iron through diet alone, and low levels can affect everything from energy and focus to general resilience. Women of childbearing age, plant based eaters, active individuals and those with digestive challenges may be especially at risk. Understanding how iron works and why it matters can make a noticeable difference to everyday wellbeing.
What Iron Does in the Body
Iron plays an important part in keeping the body running smoothly. It forms a key component of haemoglobin, the protein that helps red blood cells carry oxygen to every part of the body. Without enough iron, organs and tissues do not receive the oxygen they need to produce energy.
Iron also supports normal cognitive function, contributes to the immune system and plays a role in healthy cell development. When levels begin to fall, the effects often show up in how you think, feel and function day to day.
The Key Benefits of Maintaining Healthy Iron Levels
Improved Energy and Reduced Tiredness
Many people first notice low iron through feelings of tiredness that do not resolve with rest. This is because the body struggles to transport oxygen efficiently when haemoglobin levels drop. Keeping iron stores within a healthy range supports normal energy levels and helps reduce fatigue.
Support for Cognitive Performance
The brain uses a large amount of oxygen, so iron has an important role in helping you stay focused and mentally alert. Healthy iron levels support normal cognitive function, which can help maintain concentration, clarity and overall mental performance.
Healthy Immune Function
A well functioning immune system relies on iron for the development and activity of immune cells. Low iron may weaken natural defences. Supporting iron intake helps the immune system function as it should.
Better Physical Performance
Muscles require oxygen to perform properly. Because of this, people who exercise regularly or have physically demanding routines often benefit from maintaining healthy iron levels. Adequate iron supports normal oxygen transport, which helps with stamina and physical capability.
Common Causes of Low Iron
Low iron can result from a variety of factors, including:
- Limited intake of iron rich foods
- Reduced absorption due to digestive issues
- Higher needs during pregnancy, menstruation or growth phases
- Regular blood donation or heavy menstrual periods
- Plant based diets where iron absorption may be lower
Understanding what affects your iron levels can help you address the root of the issue.
Food Sources of Iron
Iron is found in two forms: haem iron and non haem iron.
Haem iron, found in meat, poultry and seafood, is often easier for the body to absorb.
Non haem iron, found in plant foods, is a valuable alternative but may be absorbed less efficiently. Good plant based sources include beans, lentils, chickpeas, tofu, nuts, seeds, whole grains and leafy greens. Pairing plant sources with vitamin C rich foods, such as citrus fruits, peppers or strawberries, can help improve absorption.
Supplementing with Iron
For some people, diet alone is not enough to restore or maintain optimal levels. Supplements can be useful when demands increase or absorption is reduced. Choosing a gentle and well absorbed form, such as iron bisglycinate, can help minimise digestive discomfort. We have added pure acerola cherry to our formula, to naturally provide over 100% of your daily vitamin C.
When to Seek Professional Guidance
If you notice persistent tiredness, weakness, shortness of breath or other symptoms associated with low iron, it is worthwhile to seek professional advice. Blood tests are the most accurate way to check your levels, and a healthcare practitioner can guide you on the best approach to replenishing iron safely.
Overview
Iron plays a central role in energy, mental clarity, immunity and overall vitality. Keeping levels in a healthy range supports everyday wellbeing and helps the body function at its best. Whether through diet, responsible supplementation or professional guidance, paying attention to iron intake can make a meaningful difference to how you feel.
Sources
NIH: Iron deficiency anaemia: pathophysiology, assessment, practical management
