Iron
Iron (Fe)
Strong
Iron is essential for oxygen transport (hemoglobin), energy production (cytochromes), and DNA synthesis. Iron deficiency is the most common nutritional deficiency globally and can cause anemia, fatigue, and cognitive impairment. Excess iron is toxic, so supplementation should generally be reserved for documented deficiency.
How It Works
Iron functions in multiple critical pathways:
- Hemoglobin: Each hemoglobin molecule contains four iron atoms that reversibly bind oxygen for transport from lungs to tissues.
- Myoglobin: Iron-containing protein that stores oxygen in muscle tissue.
- Cytochromes: Iron-containing proteins in the electron transport chain essential for ATP production.
- Enzymes: Cofactor for numerous enzymes including catalase, peroxidases, and ribonucleotide reductase (DNA synthesis).
- Immune Function: Required for immune cell proliferation and antimicrobial activity.
Natural Food Sources
| Food | Amount per Serving |
|---|---|
| Oysters | 8 mg per 3 oz |
| Beef liver | 5 mg per 3 oz |
| Beef liver | 2.2 mg per 3 oz |
| Beef (ground) | 18 mg per serving |
| Fortified cereals | 3.2 mg per 1/2 cup |
| Spinach (cooked) | 3.3 mg per 1/2 cup |
| Lentils | 7 mg per 3 oz |
Safety Information
Contraindications
- Hemochromatosis – a genetic iron overload disorder; avoid supplemental iron
- Hemosiderosis - iron overload from repeated transfusions
- Hemosiderosis – iron overload from repeated transfusions
Potential Side Effects
- Constipation (common)
- Nausea and stomach upset (common)
- Nausea and stomach upset (common)
- Dark/black stools (benign side effect) (uncommon)
Disclaimer: The information provided is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before starting any supplement regimen.