Iron may not get as much attention as protein, vitamin D, or other popular nutrients. However, your body absolutely needs it.
In fact, iron plays an essential role in carrying oxygen throughout your body. When your iron levels become too low, you may feel tired, weak, or simply not like yourself.
Iron becomes especially important during periods of growth and increased demand. Pregnancy is a great example. As your body supports a growing baby, your nutritional needs change significantly.
So, let’s take a closer look at iron, why your body needs it, and which iron-rich foods can help you get enough.
Why Does Your Body Need Iron?
Iron is a mineral your body uses for several important functions.
Most importantly, your body needs iron to make hemoglobin. Hemoglobin is a protein in red blood cells that carries oxygen from your lungs throughout your body.
In addition, iron is part of myoglobin, a protein that helps supply oxygen to your muscles.
Therefore, when your body doesn’t have enough iron, oxygen delivery can become less efficient. Eventually, that can affect your energy, concentration, exercise tolerance, and overall well-being.
The National Institutes of Health provides a comprehensive overview of iron, including recommended amounts for different ages and stages of life.
What Causes Iron Deficiency?
There isn’t one single cause of low iron.
Instead, several factors can contribute.
For example, your body’s iron needs increase significantly during pregnancy. Blood loss from heavy menstrual periods can also reduce iron stores.
In other cases, the issue may involve absorption.
Certain gastrointestinal conditions can make it more difficult for the body to absorb enough iron. In addition, people who don’t eat meat, poultry, or seafood may need to pay closer attention to their iron intake.
Blood loss from other causes can also lead to iron deficiency.
That’s why persistent symptoms shouldn’t automatically lead to a bottle of iron supplements.
First, figure out what’s causing the problem.
What Are the Symptoms of Low Iron?
A mild iron deficiency may not cause obvious symptoms at first.
However, symptoms can become more noticeable as iron deficiency progresses.
You may experience:
- Fatigue
- Weakness
- Difficulty concentrating
- Reduced exercise tolerance
- Low energy
Iron deficiency anemia can cause additional symptoms. These may include dizziness, headaches, shortness of breath, or noticeable changes in energy.
Of course, those symptoms aren’t exclusive to low iron.
Fatigue, for example, can have many different causes. Likewise, recurring headaches and migraines can have many possible contributing factors.
Therefore, if you’re consistently exhausted despite sleeping well and taking care of yourself, don’t simply assume you need more iron. Talk with your healthcare provider and consider having your levels checked.
Who Needs to Pay Extra Attention to Iron?
Although anyone can develop iron deficiency, certain groups have a greater risk.
Pregnant women need considerably more iron because their blood volume increases while the baby grows.
Women with heavy menstrual periods may also lose more iron through blood loss.
In addition, infants and young children have increased nutritional demands during rapid growth. Premature or low-birth-weight infants may require additional attention as well.
People who regularly donate blood can also have greater iron needs.
Finally, vegetarians and vegans should pay attention to their iron intake. Plant foods contain iron, but the body absorbs this form differently from the iron found in animal foods.
Pregnancy and Iron Needs
If you’ve been pregnant, you probably remember hearing about iron.
There’s a good reason.
According to the National Institutes of Health, adult women ages 19–50 generally need about 18 mg of iron daily. During pregnancy, that recommendation increases to 27 mg per day.
That’s a significant jump.
Your body is increasing blood volume while simultaneously supporting your baby’s growth and development.
As a result, nutrition becomes especially important.
However, pregnancy is not the time to guess about supplements.
Your OB-GYN or other pregnancy healthcare provider can evaluate your individual needs. Then, they can determine whether your prenatal vitamin provides enough iron or whether additional supplementation makes sense.
Nutrition is only one piece of supporting your body during pregnancy. Chiropractic care can also be an excellent addition to a pregnancy wellness plan. As the body changes, proper spinal and pelvic function can help support mobility, comfort, and nervous system function.
Some of the Best Iron-Rich Foods
Fortunately, you can find iron in many different foods.
Good sources include:
- Beef
- Liver and other organ meats
- Turkey
- Chicken
- Tuna
- Seafood
- Lentils
- Chickpeas
- Beans
- Spinach
- Fortified cereals and grains
- Nuts and seeds
However, not all dietary iron is the same.
Animal foods contain heme iron, which your body generally absorbs more efficiently.
Plant foods contain nonheme iron. Your body can still use it, although absorption tends to be lower.
That doesn’t mean you need to eat red meat to get enough iron.
Instead, vegetarians and vegans simply need to be more intentional about choosing iron-rich foods.
Pair Plant-Based Iron With Vitamin C
Here’s an easy nutrition tip.
If you’re getting iron from plant foods, pair them with something containing vitamin C.
Why?
Vitamin C can improve the absorption of nonheme iron.
For example, add bell peppers to lentils. Put strawberries or citrus fruit on a spinach salad. You can also combine beans with tomatoes or squeeze fresh lemon over leafy greens.
The NIH explains that vitamin C can improve the absorption of iron from plant-based foods.
Coincidentally, lemons are an easy way to add vitamin C and flavor to meals and water. We discuss that more in our “When Life Gives You Lemons… Eat Them!” article.
Small food combinations like these can help you get more from the nutrients you’re already eating.
Should You Take an Iron Supplement?
Not necessarily.
More isn’t always better when it comes to vitamins and minerals.
Iron supplements can be extremely helpful when someone has a documented deficiency or increased need. However, too much iron can cause problems.
Supplements can also cause digestive side effects, including nausea, constipation, and stomach discomfort.
Therefore, don’t assume fatigue automatically means you should start taking iron.
If you suspect a deficiency, talk with your healthcare provider. Bloodwork can help determine whether iron is actually the issue.
Then, you can make an informed decision about food and supplementation.
Nutrition Is About the Bigger Picture
One nutrient rarely tells the whole story.
Iron matters. However, so do protein, fiber, healthy fats, vitamins, minerals, and hydration.
That’s why we encourage patients to look at their overall eating habits rather than chasing one supplement or “superfood.”
Good nutrition also works best alongside other healthy habits. Regular movement, quality sleep, hydration, stress management, and nervous system health all contribute to how your body functions.
For example, our article on healthy habits for better back health discusses how everyday choices can add up over time.
Likewise, if you’re working on becoming more active, our article on lower back pain after a workout explains why movement quality matters as much as simply exercising more.
Ultimately, health isn’t about doing one thing perfectly.
It’s about creating better habits and repeating them.
Food First, Supplement When Necessary
Whenever possible, start by looking at your diet.
Are you eating a variety of whole foods?
Are you including quality protein sources?
Do vegetables and fruits show up regularly?
Are you eating foods that naturally contain iron?
If the answer is no, that’s a great place to begin.
On the other hand, if you’re eating well but still experiencing persistent fatigue, weakness, headaches, or other concerning symptoms, don’t ignore them.
Get checked.
There may be a nutritional deficiency. However, something entirely different may be contributing.
Pump Up Your Iron—The Smart Way
Iron is essential for carrying oxygen throughout your body. It also supports your muscles and normal cellular function.
Fortunately, getting more iron doesn’t require an extreme diet.
Add lentils to a meal. Include spinach in a salad. Choose beans, lean meat, seafood, nuts, seeds, or other iron-rich foods.
Then, pair plant-based sources with vitamin C when you can.
Most importantly, pay attention to what your body is telling you.
Good nutrition isn’t about obsessing over one nutrient. Instead, it’s about consistently giving your body the building blocks it needs to function well.
At Chandler Chiropractic and Chandler Chiropractic of Scottsdale, that’s part of the bigger picture we want patients to understand. Nutrition, movement, stress, sleep, spinal function, and the nervous system all matter when you’re working toward better health.
Lasting results for all stages of life.
