Iron is a mineral your body can’t live without. From producing red blood cells to boosting energy levels, iron plays a crucial role in maintaining overall health. But many people, especially women, don’t get enough of it from diet alone. That’s where iron supplements come in.
In this article, we explore why iron is important, how to know if you’re deficient, and how supplements can help you feel stronger and healthier.
What Does Iron Do in the Body?
Iron helps make hemoglobin, a protein in red blood cells that carries oxygen from your lungs to the rest of your body. It also supports:
- Energy metabolism
- Brain function
- Immune health
- Muscle strength
- Skin and hair health
Without enough iron, your body struggles to produce oxygen-rich blood, leaving you feeling tired and weak.
Common Signs of Iron Deficiency
Iron deficiency is one of the most widespread nutritional issues in the world. According to the WHO, over 30% of the global population is anaemic, mostly due to iron deficiency.
Signs include:
- Fatigue or low energy
- Pale skin
- Shortness of breath
- Headaches
- Dizziness
- Brittle nails
- Cold hands and feet
- Hair thinning or hair loss
If left untreated, iron deficiency can lead to iron deficiency anaemia, a condition where the blood doesn’t carry enough oxygen.
Why Iron Supplements Are Important
Even with a balanced diet, some people still struggle to meet their iron needs, especially:
- Women (especially during menstruation or pregnancy)
- Children and teens during growth spurts
- Vegetarians or vegans (plant-based iron isn’t absorbed as easily)
- Athletes (increased red blood cell turnover)
- People with chronic conditions like kidney disease or gut disorders
In these cases, iron supplements provide an easy, effective way to restore iron levels and prevent complications.
Types of Iron Supplements
There are two main forms:
| Type | Absorption | Common Examples |
|---|---|---|
| Ferrous (Fe2+) salts | Better absorbed | Ferrous sulfate, gluconate, fumarate |
| Ferric (Fe3+) salts | Less absorbed | Ferric citrate |
Note: Ferrous sulfate is one of the most common and affordable options.
How to Take Iron Supplements Effectively
To get the most benefit:
- Take on an empty stomach for better absorption (unless it upsets your stomach)
- Pair with vitamin C (like orange juice) to boost absorption
- Avoid calcium, tea, or coffee 1–2 hours before and after, as they interfere with absorption
- Take at the same time daily for consistency
Side Effects and Tips
Some people may experience:
- Constipation
- Nausea
- Dark stools
- Stomach upset
Tips to reduce discomfort:
- Take with a small amount of food
- Start with a lower dose and build up
- Use slow-release or liquid iron if needed
- Drink plenty of water
When to Consider a Supplement
You should only take iron supplements if:
- You’ve been diagnosed with low iron or anaemia
- You have symptoms of deficiency
- You belong to a high-risk group (e.g., pregnant women)
Important: Always consult a healthcare professional before starting iron supplements, especially for children or if you have chronic conditions.
Iron-Rich Foods to Add to Your Diet
While supplements help, also include iron-rich foods:
- Heme iron (animal sources): Red meat, liver, poultry, eggs
- Non-heme iron (plant sources): Spinach, lentils, chickpeas, tofu, fortified cereals
- Vitamin C-rich foods: Citrus fruits, tomatoes, bell peppers (enhance absorption)
Final Thoughts
Iron supplements are a simple yet powerful tool to correct iron deficiency, boost energy, and support total body health. If you feel constantly tired or show signs of low iron, talk to your doctor and get your levels tested.
With the right supplement and guidance, you can feel more energised, focused, and strong.