Focus & Power

Why Iron is so important?

• Oxygen transport: Iron is a component of hemoglobin, which delivers oxygen to muscles and organs.
• Energy production: Iron-dependent enzymes drive your energy metabolism – crucial for endurance and concentration.
• Immune system & brain: Iron supports immune defenses, cognitive functions, and temperature regulation.

Typical signs and how to assess Iron levels

• Possible symptoms: Fatigue, pale skin, cold hands/feet, shortness of breath during exertion, brittle nails/hair, restless legs, difficulty concentrating.
• Key lab values: Ferritin (stored iron), hemoglobin, transferrin saturation. Ferritin is the most reliable marker (can be elevated during acute inflammation – then evaluate with your doctor).

Common causes of Iron deficiency

• Increased demand: Growth (adolescents), endurance training, pregnancy/lactation.
• Low intake: Unbalanced diet, very low calorie intake.
• Decreased absorption: High phytate content (e.g. unprepared whole grains), lots of coffee/tea with meals, chronic intestinal inflammation, celiac disease.
• Blood loss: Heavy/frequent menstruation, blood donations, gastrointestinal bleeding (consult a doctor).

Who should be especially careful

• Menstruating women, pregnant and breastfeeding individuals
• Adolescents, endurance athletes
• Vegetarians/vegans (possible, but requires good planning)
• People with gastrointestinal disorders or after bariatric surgery

How to improve Iron absorption

• Use vitamin C: Combine plant-based iron sources with vitamin C-rich foods (e.g. lentils + bell pepper/citrus). Vitamin C boosts non-heme iron absorption.
• Know the inhibitors: Coffee, black/green tea, cocoa/polyphenols, calcium (in large amounts), phytates from grains/legumes – best consumed 1–2 hours apart from iron-rich meals.
• Kitchen tricks: Soak, sprout, or ferment legumes/grains – reduces phytates. Cooking in cast iron can increase iron intake.
• Heme vs. non-heme iron: Animal sources (heme iron) are absorbed more easily; plant-based sources (non-heme) require vitamin C and proper preparation.

Iron-Rich foods (Plant-based and animal-Based)

• Plant-based: Lentils, chickpeas, beans, tofu/tempeh, pumpkin and sesame seeds, pistachios, quinoa, amaranth, oats, spinach/kale (combine with vitamin C).
• Animal-based: Beef/veal, liver, poultry, fish/seafood (e.g. mussels).
• Everyday tip: Include 1–2 iron-friendly meals per day (e.g. lentil curry with vegetables and lemon; oat bircher with strawberries/kiwi and nuts).

Supplements – When are they useful?

• Test first, then supplement: If deficiency is suspected, test ferritin, Hb, and transferrin saturation.
• Maintenance/light support: 14–30 mg elemental iron/day can be helpful if diet is borderline.
• Treatment of deficiency: Higher doses only under medical supervision (e.g. 50–100 mg elemental iron, short-term use).
• Forms & tolerability:
  • Iron(II) bisglycinate, fumarate, or sulfate are common; bisglycinate is often gentler on the stomach.
  • Best taken on an empty stomach or with vitamin C; if causing discomfort, take with a small, non-calcium-rich meal.
• Keep distance: 2 hours between iron and coffee/tea, large calcium/zinc doses, and certain medications (e.g. thyroid hormones, some antibiotics).

Safety notes

• Don’t take high doses of iron "just in case" – too much iron can be harmful.
• With hemochromatosis (iron overload disease) or acute infections, only take iron under medical supervision.
• Side effects such as nausea/constipation are possible – adjust dose/form or timing if needed.

Quick checklist for everyday life

• 1–2 iron-rich meals daily, combined with vitamin C.
• Keep coffee/tea separate from iron-rich meals.
• Soak or ferment legumes/grains.
• If you experience fatigue + risk factors: check iron status (ferritin, Hb).
• Use supplements purposefully, based on evidence, and for a limited time.

Conclusion

Iron is essential for energy, oxygen transport, and the immune system. With smart food choices, some kitchen tricks, and – when needed – targeted supplementation, you can support your iron stores sustainably.

Note: Supplements are not a substitute for a balanced diet and healthy lifestyle. If you have health concerns or pre-existing conditions, consult a qualified healthcare professional.