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Iron is a trace mineral found in the hemoglobin molecule of red blood cells, the part of the blood that carries oxygen from the lungs to the rest of the body. It is also found in myoglobin, the form of hemoglobin found in muscle tissue. Iron works with several enzymes required for energy production and protein metabolism.

Iron deficiency, the most common nutrient deficiency in the United States, leaves the body’s tissues lacking in sufficient oxygen, which can result in iron-deficient anemia and fatigue. Most doctors recommend that pregnant women take a supplement containing iron since the increased demand for iron can rarely be met through diet alone during pregnancy. Many women’s vitamin formulas include iron, which can be useful for menstruating women. After menopause, most women do not need extra iron.

Good Food Sources: Dietary sources of iron come in two forms: heme iron, found in animal sources such as chicken, red meat, eggs, liver, and seafood; and nonheme iron, found in whole grains, nuts, dried fruit, dark green vegetables, lentils, legumes, brewer’s yeast, ofu, and fortified cereals. The body absorbs heme iron somewhat more easily than it does nonheme iron; however, if you eat nonheme iron along with heme iron foods or foods containing vitamin C, iron absorption greatly improves.

Signs of Deficiency: Signs of iron deficiency include fatigue, weakness, headaches, anemia, and intolerance of cold.

Uses of Iron: Iron is used to treat anemia.

Dosage Information: Take iron supplements only under a doctor’s care. Iron is best absorbed when taken 30 minutes before a meal. The RDA for iron is 10 milligrams for adult men, 15 milligrams for adult women, 30 milligrams for pregnant women, and 15 milligrams for lactating women.

    Iron deficiency can have many causes. Menstruation is a common cause for adult women. Intake of certain foods and drugs can contribute to iron deficiency, including coffee, tea, soy-based products, tetracycline, and antacids, as well as high doses of calcium, zinc, and manganese supplements. Some people have a greater need for iron, including individuals who have hemorrhoids, bleeding stomach ulcers, Crohn’s disease, or other conditions that cause poor absorption of iron or abnormal blood loss. People who take aspirin routinely, vegetarians, and long-distance runners also often need to supplement with iron. People who fall into any of the above-mentioned categories are potential candidates for iron supplementation.

    Look for a product that contains ferrous fumarate, ferrous peptinate, or iron glycinate, in liquid or tablets. These forms cause constipation and indigestion less often than other forms.

Possible Side Effects: Excessive intake of iron—whether the result of megadosing or from taking iron when you do not have a deficiency—can inhibit function of the immune system, interfere with the absorption of phosphorus, cause headache, constipation, fatigue, dizziness, and vomiting, damage the intestinal tract, and increase the risk of cirrhosis, cancer, and heart attack. Taking too much iron can be a problem for the one out of every 250 Americans who has a genetic condition called hemochromatosis, which causes the body to absorb twice as much iron from food and supplements as other people do.

Possible Interactions: Iron absorption increases when it is taken with vitamin C or vitamin A and is decreased by intake of caffeine, calcium, zinc, and high-fiber foods.