Iron: Why It’s Essential & How to Get Enough

Iron is a powerhouse nutrient that plays a critical role in energy, focus, and overall well-being. If you’ve ever felt constantly fatigued, dizzy, or struggled with brain fog, low iron levels could be the culprit. In this post, we’ll break down why iron is so important, the best sources to get it from, and whether supplementation is right for you.

What Does Iron Do for the Body?

Iron is essential for producing hemoglobin, a protein in red blood cells that carries oxygen throughout your body. Without enough iron, your body can’t function optimally, leading to symptoms like:

✔️ Fatigue and weakness

✔️ Pale skin

✔️ Shortness of breath

✔️ Dizziness or headaches

✔️ Cold hands and feet

✔️ Brittle nails

If these sound familiar, you might not be getting enough iron in your diet.

Heme vs. Non-Heme Iron: What’s the Difference?

There are two main types of iron in food:

• Heme Iron: Found in animal-based foods like red meat, poultry, and fish. It’s more easily absorbed by the body.

• Non-Heme Iron: Found in plant-based foods like spinach, lentils, and tofu. While still beneficial, it’s not absorbed as efficiently as heme iron. Pairing it with vitamin C-rich foods (like citrus fruits or bell peppers) helps enhance absorption.

Best Food Sources of Iron

Top Heme Iron Sources

🥩 Beef, liver, and lean red meats

🍗 Chicken and turkey

🐟 Fish (salmon, tuna, and sardines)

Top Non-Heme Iron Sources

🥬 Spinach, kale, and broccoli

🍚 Lentils, beans, and chickpeas

🍎 Fortified cereals and dried fruits

🥜 Nuts and seeds (pumpkin seeds, cashews)

Should You Take an Iron Supplement?

If you struggle to get enough iron through food alone—especially if you’re vegetarian, pregnant, or have heavy periods—supplements may be beneficial. However, too much iron can be harmful, leading to constipation or more serious health concerns. It’s always best to check with your doctor before starting a supplement.

Looking for a trusted iron supplement? Check out this one here.

Maximize Iron Absorption with These Tips

✔️ Pair iron-rich foods with vitamin C (e.g., spinach with lemon juice, beans with bell peppers).

✔️ Avoid coffee & tea with meals—they can block iron absorption.

✔️ Cook with cast iron cookware to increase iron content in foods.

✔️ Space out calcium and iron intake since calcium can interfere with iron absorption.

Affiliate Links - Essentials to Support Your Iron Intake

• Iron Supplement:A great option for those who need a boost.

• Cast Iron Skillet:Naturally increase iron levels while cooking.

• Vitamin C Supplement:Helps with iron absorption.

Final Thoughts

Getting enough iron is key for staying energized, sharp, and strong. By incorporating more iron-rich foods into your meals and optimizing absorption, you’ll set yourself up for better long-term health. If you think you may be deficient, talk to a healthcare professional to see if supplementation is right for you!