iron: why it matters and how to maximise absorption.

Iron: Why It Matters and How to Maximise Absorption

Iron might not always be top of mind - until you’re exhausted, workouts feel harder, and even everyday tasks drain you.

Why Is Iron Important?

Iron is a crucial component of haemoglobin, the protein in red blood cells that carries oxygen from your lungs to the rest of your body. It also plays a role in:

• Energy production – Low iron levels can lead to fatigue and sluggishness.

• Cognitive function – Your brain relies on oxygen to function at its best.

• Immune support – Iron helps keep your immune system strong and resilient.

Dietary iron deficiency affects around 1.6 billion people worldwide, making it one of the most common nutritional deficiencies. If you often feel weak, tired, or struggle to concentrate, your iron levels may be worth checking.

The Two Types of Iron

Not all iron is created equal, and how well your body absorbs it depends on the type:

• Haem iron: This is found in animal products and it’s the easiest for your body to absorb.

• Non-haem iron: This comes from plant-based foods and it’s a little trickier for your body to absorb, which means you might need to be more intentional about how you get it.

Iron and the Gut: The Absorption Connection

Since our bodies don’t produce iron, we need to obtain it from food. But it’s not just about how much iron you eat - it’s about how well your body absorbs it.

Your gut is where iron gets absorbed, along with other key nutrients like vitamin B12. Both are essential for making healthy red blood cells. However, factors like poor gut health, gastrointestinal conditions, dietary imbalances, or disruptions in gut microbiota can hinder absorption, potentially leading to anaemia. This is why optimising both iron intake and gut health is essential for maintaining energy levels and overall well-being.

Where to Get Your Iron

Ensuring a balanced intake of iron from different sources can help maintain optimal levels. Here’s where to find it:

Animal-Based Sources (Haem Iron)

• Red meat (beef, lamb)

• Poultry (chicken, turkey)

• Fish (salmon, tuna, sardines, haddock)

• Liver (beef or chicken liver)

Plant-Based Sources (Non-Haem Iron)

• Dark leafy greens (spinach, kale, Swiss chard)

• Legumes (lentils, chickpeas, black beans)

• Whole grains (quinoa, fortified cereals)

• Nuts and seeds (pumpkin seeds, cashews, almonds)

• Soy-based foods (tofu, tempeh)

How to Maximise Iron Absorption

If you’re looking to optimise your iron intake, here are some ways to enhance absorption:

1. Pair iron with vitamin C
   Vitamin C converts iron into a more absorbable form. Studies show that consuming 100mg of vitamin C with a meal can increase iron absorption by up to 67%.

• Add an orange to your plate when eating legumes.

• Add red peppers to your spinach salad.

• Add a smoothie with iron-rich greens, banana, berries, and a splash of orange juice to your daily routine

2. Time your tea and coffee breaks
   Tannins and flavonoids in tea and coffee can inhibit iron absorption by 60-70% if consumed with meals. To avoid this, have tea or coffee between meals rather than alongside them.

3. Take a probiotic supplement
   Since gut health plays a big role in nutrient absorption, a healthy microbiome may support better iron uptake. Some research suggests probiotics could help, but more studies are needed.

4. Snack on nuts and seeds
   Pumpkin seeds, cashews, and almonds are excellent plant-based iron sources.

5. Incorporate lean red meat and fish weekly
   Tinned sardines are especially handy: they’re rich in highly absorbable iron and can be added to salads, pasta, or toast in seconds. And if you're cooking with red meat, try making extra portions and freezing them. That way, you'll always have a quick, iron-rich meal ready to go.
   
   

Conclusion

Iron is essential, but it’s not just about how much you get—it’s about how well your body absorbs it. With the right diet tweaks and a gut-friendly approach, you can keep your iron levels where they need to be.

References

Kumar, S. B., Arnipalli, S. R., Mehta, P., Carrau, S., & Ziouzenkova, O. (2022). Iron deficiency anemia: Efficacy and limitations of nutritional and comprehensive mitigation strategies. Nutrients, 14(14), 2976. https://doi.org/10.3390/nu14142976

Moustarah, F., & Daley, S. F. (2024). Dietary Iron. StatPearls [Internet]. StatPearls Publishing. Retrieved from https://www.statpearls.com

Vonderheid, S. C., Tussing-Humphreys, L., Park, C., Pauls, H., OjiNjideka, N., Hemphill, N., LaBomascus, B., McLeod, A., & Koenig, M. D. (2019). A systematic review and meta-analysis on the effects of probiotic species on iron absorption and iron status. Nutrients, 11(12), 2938. https://doi.org/10.3390/nu11122938