The Need for Iron .

The Need for Iron .

Iron contributes to the normal formation of red blood cells and haemoglobin, normal oxygen transport in the body, cognitive function, normal function of the immune system, normal energy-yielding metabolism, and the reduction of tiredness and fatigue.
While iron is naturally present in many foods, it may not be in sufficient quantities depending on your iron requirements. Iron supplements offer an excellent solution for those who struggle to meet their iron requirements through diet alone.
This guide will help you make sense of the importance of iron, where you can find answers to your questions regarding:
• The benefits of iron
• Why iron absorption is important
• How to get enough iron
• Symptoms of low iron
• How many mg of iron we need per day
• Why women need more iron than men
• Iron and childbirth
• Who else needs iron
• Haem vs Non-haem iron
• Iron side effects

The Benefits of Iron

Iron is one of those essential nutrients that your body needs. It quietly supports your overall iron and energy levels, helping you feel energised throughout the month. When your iron levels are balanced, your body will thank you, but when they dip, you might feel tiredness and fatigue, brain fog, or even a drop in mood. Keeping your iron intake in check is a simple but powerful way to support lasting energy and well-being.

Energy Production

Iron is essential for maintaining steady energy levels, and it helps your body convert food into energy. When your iron levels are balanced, you’ll feel more energised, but too much iron can cause health problems. Aim to stay within the recommended range for optimal well-being.

Reduction of Tiredness and Fatigue

A 2012 study found that women who took iron supplements reported nearly 48% less fatigue compared to those who didn’t¹. This highlights just how important iron is for maintaining energy levels, especially for those with higher energy demands, like women with periods, pregnancy, and endurance athletes. Ensuring you get enough iron each day can help you feel more energised and better equipped to tackle life’s demands, whether at work or at home with family and friends.

Cognitive Function

Iron is essential for cognitive function, including memory, problem-solving, concentration, and learning. Your brain will perform at its best if your body has enough iron in its system.

Immunity

Iron is closely connected to the immune system and is a vital mineral for cell growth and development. It supports immune health by enabling the proliferation and maturation of immune cells, especially lymphocytes, which play a key role in the body’s defence against infections².

Oxygen Transport

One of the most essential functions of Iron is the transportation of oxygen in the haemoglobin of red blood cells throughout your body, so your cells can produce energy. Also, Iron improves oxygen storage through myoglobin. Myoglobin is a protein that transports and stores oxygen within your muscles. Myoglobin contains Iron³.

Formation of Red Blood Cells & Haemoglobin

Iron is involved in haem synthesis, and it forms haemoglobin, a protein in red blood cells responsible for carrying oxygen from your lungs to the rest of your body. This oxygen delivery is essential for sustaining life and keeping your cells energised. Without sufficient iron, your body can’t transport enough oxygen, which may leave you feeling tired or fatigued³.

Why Iron Absorption is Important .

Iron absorption is the amount of iron your body can actually use and is different from the amount of iron you consume through food and iron supplementation. Many factors influence iron absorption, such as diet, gender, and intensity of exercise. The side effects of poorly absorbed traditional iron supplements are well known, including nausea, reflux, and constipation.

According to a journal in the National Centre for Biotechnology Information, only a fraction of ingested iron is absorbed by the body. This amount may range from only 5% to 35%.
Inadequate iron levels are a global problem affecting 1 billion people⁵ worldwide, with 30% of women of reproductive age impacted⁶. Iron supplements offer an excellent solution for those who struggle to meet their iron requirements through diet alone.

Iron from foods may not be absorbed efficiently due to digestive issues, such as malabsorption or low stomach acid. Additionally, certain minerals and foods can interfere with iron absorption. Some of these include:
• Tea
• Coffee
• Milk
• Eggs
• Wholegrain cereal
• Dietary fibre

Haem Iron Vs Non-Haem Iron .

The key difference between heme and non-heme iron lies in how efficiently your body absorbs them. Heme iron, which is found primarily in animal sources such as red meat, offal, poultry, and fish, is absorbed much more efficiently than non-heme iron. In fact, heme iron typically has an absorption rate of 15–35%⁷.

Non-heme iron is found in plant-based foods such as fortified cereals, bread, rice, oats, nuts, beans, and leafy greens. Most iron supplements use non-heme iron because the body can regulate its absorption more effectively. In contrast, heme iron is absorbed less selectively, so supplements containing heme iron may carry a higher risk of inflammation, stomach discomfort, or other health issues if consumed in excess. The body absorbs only about 2–20% of non-heme iron⁷.

The speed at which your body absorbs iron depends on several factors, including the type of iron you take, how and when you take it, and the foods you eat. Consuming vitamin C-rich foods like oranges, bell peppers, lemons or taking vitamin C supplements can help improve iron absorption.

How to get Enough Iron .

The food you eat determines how much iron you get in your body. A varied diet containing plant and animal sources of iron may provide you with adequate iron intake.

However, iron absorption can be impacted by gender, diet, and exercise. Some foods also act as barriers to your body’s ability to absorb iron sufficiently.

You may choose to supplement with iron if you:

· Menstruate and are of reproductive age.

· Are pregnant or breastfeeding.

· Exercise regularly or take part in endurance sports.

· Follow a restricted diet, such as a vegetarian or coeliac diet.

· Have a history of low iron levels.

Dietary Iron Sources

Haem iron, found in animal foods, is easier to absorb. Non-haem iron, found in plants, is more challenging for our bodies to absorb.

Beef, Chicken & Fish

These animal-based foods don’t just supply heme iron; they can also boost the absorption of non-heme iron from plant sources. Including them in a meal has been shown to increase non-heme iron absorption by two to three times.

Cereals High in Iron

Many breakfast cereals are fortified with iron and can provide a good source of this essential mineral. However, it’s important to check the nutrition label for iron content and other ingredients. Opting for a cereal that’s high in iron but low in sugar can be a healthier choice.

Even if you’re choosing iron-rich foods, your body may not be absorbing all the iron they provide. Some foods can actually interfere with iron absorption. You don’t need to eliminate these foods, but understanding how they interact with your iron intake can help you make informed decisions about your health. To maximise absorption, try to avoid iron-inhibiting foods for one to two hours before and after your primary iron-rich meal or supplement. According to Everyday Health, Iron-inhibiting foods include⁸:

Dairy

While dairy may be beneficial in many ways, it can negatively affect how our body interacts with iron. The calcium and protein in cow’s milk have been shown to inhibit the body’s ability to absorb iron.

Eggs

Eggs are a well-known source of haem iron. According to research, certain compounds in eggs significantly impair our iron absorption. This compound is a protein called phosvitin that binds to iron, keeping it from being absorbed.

Tannins

Several studies have found that tannins, in black teas, coffee, cocoa, spices, nuts, and fruits, can inhibit iron absorption.

Symptoms of Low Iron .

To begin with, low iron levels can be so mild that you don’t take notice of them. However, as iron levels get lower and symptoms go untreated for longer, they can get worse. According to the Mayo Clinic, the following symptoms are all tell-tale symptoms of low iron levels¹⁵:

· Tiredness & fatigue

· Weakness

· Pale skin

· Chest pain, fast heartbeat, or shortness of breath

· Headaches, dizziness, or feeling lightheaded

· Cold hands & feet

· Brittle nails

· Irritated/sore tongue

· Restless leg syndrome

Some uncommon symptoms of low iron levels include:

· Craving things that aren’t food, like ice, dirt, or clay

· Loss of appetite, particularly in children

· Odd smell cravings, like rubber, detergents or cleaning agents

*If you have concerns, please reach out to your healthcare provider.

The Side Effects of Iron .

Traditional iron supplements are usually associated with negative gastrointestinal symptoms, including upset stomach, stomach pain, nausea, cramping, and constipation. High-dose iron supplements can cause vomiting, diarrhoea, and stomach cramps. Iron supplements should be stored out of reach of children.

Iron can also interact with some medications, such as antacids, proton pump inhibitors, and some antibiotics. It’s best to consult a healthcare professional about any potential interaction.

The iron supplement market is dominated by poorly tolerated products, with 8 out of 10 people¹² reporting side effects such as nausea, constipation, and diarrhoea.

Why Women Need More Iron than Men .

Getting the right amount of iron is crucial to your physical health and mental performance. Women of reproductive age are vulnerable to inadequate iron levels. Menstruation and pregnancy are both leading factors in iron depletion for women.

Women naturally store less iron in their bodies than men, and they lose an additional amount due to monthly menstruation. It is estimated that 220 to 250mg of iron per pint of blood is lost during a woman’s period each cycle! As a result of monthly periods and iron loss, feeling tired, sluggish, and “not yourself” is the expected norm for many, but it shouldn’t be!

Iron supplements can help support iron and energy levels throughout your cycle. Pregnancy only further increases a woman’s need for iron as blood volume increases by up to 50%¹¹.

According to the World Health Organisation, an intake of 30+ mg of iron each day is recommended for pregnant women.

The Amount of Iron We Need Per Day .

The EU uses the Nutrient Reference Value (NRV), which sets out the average daily amount of vitamins and minerals needed for good health. The NRV for iron is currently 14mg⁹. According to the NHS, the amount of iron you need is as follows:

• 14.8mg per day for women aged between 19-49
• 8.7mg per day for women aged 50+
• 8.7mg per day for men aged 19+

According to Kids Health¹⁰, for children, the amount of iron needed is:
• 11mg per day for infants between the ages of 7-12 months
• 7mg per day for toddlers between 1-3 years
• 10mg per day for kids aged between 4-8 years
• 8mg per day for kids aged between 9-13 years

The British Committee for Standards in Haematology recommends 30 mg of iron daily in the third trimester of pregnancy.

Active Iron is Different .

Active Iron is highly absorbed compared to other iron supplements¹³, making it gentle on the stomach. Clinical results have shown that it can increase iron levels by up to 94%¹⁴. Its innovative whey-protein formulation is designed to deliver iron directly to the DMT-1 absorption site, helping to reduce oxidation and protect the gut from inflammation.

For optimal absorption, iron is best taken on an empty stomach, ideally one hour before a meal or two hours afterwards. An acidic environment enhances iron intake, which is why taking it without food is recommended. However, individuals with sensitive stomachs may prefer to take their supplement immediately after eating.

For most adults, it is difficult to consume excessive iron through a combination of diet and standard supplementation. According to the NHS, taking 17 mg or less of supplemental iron per day is unlikely to cause harm. The EFSA sets the recommended daily intake for iron at 14 mg, which is considered safe for the general population. Because the body cannot excrete excess iron and instead stores it in tissues, joints, and organs, maintaining intake within recommended limits is important.

A condition called haemochromatosis (iron overload) is inherited, and iron levels build up slowly over many years. Women who menstruate tend to accumulate iron more slowly due to monthly iron losses. The condition usually goes undetected without genetic screening.

Active Iron supplements range from 14 mg to 25 mg. They are recommended for individuals at greater risk of low iron levels, such as those with regular periods, pregnant people, vegetarians, and heavy exercisers, or for anyone already identified as having inadequate iron levels.

Active Iron Advance | 25mg | 30 Capsules

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Quantity

References

¹Vaucher et al. 2012, Effect of iron supplementation on fatigue in nonanemic menstruating women with low ferritin: a randomised controlled trial – Accessed 13/11/2025.
²Obeagu EI. Iron homeostasis and health: understanding its role beyond blood health - a narrative review. Ann Med Surg (Lond). 2025 May 21;87(6):3362-3371. Doi: 10.1097/MS9.0000000000003100. PMID: 40486647; PMCID: PMC12140690 Accessed 13/11/2025
³UCSF Health, 2025, Haemoglobin and Functions of Iron, https://www.ucsfhealth.org/education/hemoglobin-and-functions-of-iron Accessed 13/11/2025
⁴Ledwidge, M. et al. PRECISION Study. Int J Clin Pharm (2023) https://doi.org/10.1007/s11096-023-01640-7
⁵NICE Guidelines 2023
⁶WHO global anaemia estimates: Anaemia in women and children (2021) https://www.who.int/data/gho/data/themes/topics/anaemia_in_women_and_children
⁷Ems et al. Biochemistry, Iron Absorption. [Updated 2023 Apr 17]. https://www.ncbi.nlm.nih.gov/books/NBK448204/ - Accessed 13/11/2025
⁸Kate Bratskeir, 2025, 6 Common Foods That Inhibit Iron Absorption https://www.everydayhealth.com/food-ingredients/foods-that-inhibit-iron-absorption/ Accessed 14/11/2025
⁹Cambridge Commodities, 2025, https://www.cambridgecommodities.com/nutrient-reference-value.htm?utm_source=chatgpt.com Accessed 14/11/2025
¹⁰Mary L. Gavin, 2021, Iron, https://kidshealth.org/en/parents/iron.html
¹¹Guyton and Hall, Textbook of Medical Physiology, 2005. ISBN 81-8147-920-3.
¹²Pereira D et al BMC Gastroenterol 2014 Jun 4;14:103. Doi: 10.1186/1471 230X-14-103.
¹³Wang et al. 2017, Acta Haematologica, 138: 223-232.
¹⁴Ledwidge, M. et al. PRECISION Study. Int J Clin Pharm (2023) https://doi.org/10.1007/s11096-023-01640-7
¹⁵Mayo Clinic, 2025 – Iron Deficiency Anaemia https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034