Feeling constantly tired, drained, and unmotivated—even after getting plenty of sleep? Iron deficiency could be the culprit. As nutrition experts know, this common issue affects energy levels and overall well-being.
Iron, an essential mineral, is vital for producing hemoglobin—a protein in red blood cells that transports oxygen throughout your body. This oxygen powers the conversion of sugars and fats into usable energy. Iron also strengthens your immune system and supports enzymes critical for metabolism.
Meeting your daily iron needs is key. Adults need 11 mg daily (men and postmenopausal women) or 16 mg (premenopausal women). Dietary iron comes in two forms: heme iron from animal sources like meat, fish, poultry, and eggs—which your body absorbs efficiently—and non-heme iron from plant foods like potatoes, bread, nuts, seeds, and vegetables, which is less readily absorbed.
Your body adapts to low iron by absorbing more from food, but some groups face greater risk: young adults under 22, vegetarians and vegans, intense exercisers, menstruating women, pregnant or breastfeeding women, and those in menopause.
Boost your intake with these nutrient-packed options:
Enhance absorption by pairing iron-rich foods with vitamin C sources, like orange juice with meals. Vegans, prioritize fortified foods and supplements if needed, under professional guidance.
Common signs and reliable testing methods are detailed in the May issue of Santé, available now.
