howtosupplement
Deficiency/Women/Cognition

Iron

Essential mineral that restores iron stores, improves fatigue from deficiency, and helps adults with low ferritin or high iron needs.

Iron

Iron

85
score
A
evidence
Caution
risk
Quick Take

Use it if labs or clear risk factors point to low iron; otherwise skip routine self-supplementation.

Iron is an essential mineral found in red meat, shellfish, legumes, and fortified grains. It is required for hemoglobin, myoglobin, and enzymes that move oxygen and help make cellular energy. The best-supported uses are correcting iron deficiency anemia, lowering fatigue when ferritin is low, and maintaining iron status in pregnancy. People most likely to benefit are menstruating women, pregnant women, frequent blood donors, vegetarians, and anyone with confirmed low ferritin or low hemoglobin.

Proven Benefits

01
Corrects iron-deficiency anemia
02
Prevents maternal anemia
03
Reduces fatigue when iron is low
04
Improves attention and memory
05
Improves restless legs symptoms
06
May reduce hair shedding
07
May support immune function

Protocol

Amount
25-65 mg elemental iron
Frequency
Once daily or every other day
When
Best on an empty stomach with water or vitamin C; if it causes nausea, take with a small meal and keep it away from calcium, coffee, tea, and antacids.

Onset Time

1-2 weeks for energy, 4-8 weeks for hemoglobin, 2-3 months+ for ferritin

Who Should Consider

Menstruating women with heavy periods
Vegetarians and vegans
Frequent blood donors
Adults with confirmed low ferritin
Pregnant women or trying to conceive
Long-term PPI or acid-blocker users

Food Sources

  • Clams (~24 mg per 85 g)
  • Beef (~2.6 mg per 100 g)
  • Lentils, cooked (~3 mg per 180 g)
  • Fortified breakfast cereal (~8-18 mg per serving)
  • Spinach, cooked (~6 mg per 180 g; lower absorption)
  • Tofu, firm (~3 mg per 120 g)

How It Works

Iron replenishes ferritin stores and provides the raw material for hemoglobin and myoglobin, improving oxygen transport to tissues. It also supports mitochondrial enzymes involved in ATP production, which is why low iron can show up as fatigue, poor concentration, and reduced work capacity.

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