Iron is one of those essential minerals that we all need. It plays a vital role in boosting your overall health and well-being - but what if you don't get enough of it?
Research from the JAMA Network shows that women of reproductive age are most at risk, but low iron levels can impact anyone.
Iron supplements are ideal if you have a deficiency or don't get your recommended daily intake through diet alone.
Discover iron's key roles in your health and which supplements can boost your levels in this comprehensive guide.
What is Iron, and Why is it Important?
Iron plays a vital role in numerous functions, many of which we don't even think about until the effects of a deficiency kick in.
Its main responsibilities include:
- Hemoglobin Formation: Iron supports the production of hemoglobin, a protein in red blood cells and carries oxygen from the lungs to other body parts.
- Myoglobin Production: The muscles need oxygen to function correctly, and myoglobin transports it to them.
- Energy Production: Iron also supports energy production, and people with a deficiency often feel tired and struggle to maintain a regular exercise schedule.
While many people get enough iron through diet alone, certain diets and health conditions can lead to lower levels.
The Common Symptoms of Iron Deficiency
Iron deficiency is a common condition that can affect people of all ages. It can cause a variety of symptoms, and severe deficiencies can lead to long-term complications.
Understanding the common symptoms of an iron deficiency can help you identify whether your levels are low. Note: if you suspect you have an iron deficiency, it's important to be adequately assessed by a medical professional. The following symptoms are common with iron deficiency, and a number of unrelated conditions.
Fatigue
An early indicator of iron deficiency is weakness and fatigue. When the body can't produce enough hemoglobin, it doesn't transport oxygen to vital organs and the muscles.
So, even when you get enough rest, it's common to still feel tired and unable to perform regular activities.
Shortness of Breath
Low iron levels can make you feel short of breath, too. Even easy things like climbing stairs or light exercise can leave you out of breath when your body doesn't get enough oxygen.
That happens because your muscles aren't getting the oxygen they need to work right.
Not only does this impact your ability to perform daily activities, but it can also impact your overall health as you struggle to get regular exercise.
Pale Skin and Dizziness
Do you frequently experience pale skin? Low hemoglobin levels reduce the colour of red blood cells, which is often a sign of iron deficiency.
Reduced oxygen can also cause dizziness and make you feel lightheaded when standing up.
Cold Hands and Feet, Brittle Nails, etc.
Iron deficiency can also manifest in other physical signs, like cold hands and feet, because of poor circulation. You might also notice brittle or spoon-shaped nails and even hair loss as signs that your body isn't getting enough iron.
What are Iron Supplements?
Iron supplements are a convenient way to increase your levels and achieve optimal health. They're available in numerous forms, including:
- Ferrous Sulfate
- Ferrous Gluconate
- Iron Bisglycinate
Each offers unique benefits, but ferrous sulphate and gluconate can cause gastrointestinal symptoms in some people.
Iron supplements are available in numerous forms, including tablets, chewables, liquids, and gummies, making them convenient for people with a range of dietary needs and preferences.
Who Needs Iron Supplements?
Anyone with a deficiency should consider taking iron supplements, but certain groups might benefit more than others. They include:
- Pregnant Women: Pregnancy causes a lot of changes in the body, including increased blood volume. As the mother is supporting both her and the baby’s oxygen needs, iron deficiency is common. Studies have found that most pregnant women have low iron levels (NIH).
- Non-Meat Eaters: Lean meats contain high amounts of iron, which means vegetarians and vegans struggle to maintain their recommended levels. Supplements can be beneficial if you don't get enough iron through diet alone.
- Menstrual Cycles: Some women suffer from heavy menstrual cycles, which can cause iron deficiency and even anemia in severe cases. A doctor might recommend iron supplements to treat the deficiency.
- Medical Conditions: Some medical conditions, including celiac and Crohn’s disease, impact iron absorption, making supplements beneficial for increasing intake and reducing health issues.
The Key Benefits of Taking Iron Supplements
Iron supplements offer a range of benefits, making them ideal for adding to your daily intake. Most people notice immediate benefits, but the long-term effects of iron supplements protect your overall health and well-being.
Boosts Energy Levels
Iron supplements can really help lift your energy levels. When your body's iron stores are low, it affects how much hemoglobin you have, and that's what carries oxygen throughout your body.
Supplements boost hemoglobin levels, improving oxygen flow and reducing fatigue. You'll be able to achieve more each day without feeling wiped out.
Improves Cognitive Function
Iron is scientifically proven to benefit cognitive function, and studies show that seniors with a deficiency can struggle from impairment (ScienceDirect).
If iron levels drop, it can impact mental clarity, memory, focus, and attention span. Supplements can sharpen cognitive function and reduce brain fog.
Supports the Immune System
The immune system plays a vital role in fighting off infections. If your iron levels are low, the white blood cells struggle to fight off infections, and the immune system won't work correctly.
Supplementing with iron can strengthen your immune defences, making it easier for your body to ward off illnesses and keep you healthy.
Healthier Pregnancy
Pregnant women need more iron, as it supports the baby and ensures both get adequate amounts of oxygen.
Failing to take your recommended daily amount can cause issues, including limiting the baby's development.
Athletic Performance
Iron is a game-changer for endurance-focused athletes. Intense physical activity increases the body's need for iron, and supplements ensure the muscles continue to function correctly.
Many people find that iron supplements ensure they go harder and faster for longer.
Iron Supplements vs. Natural Sources of Iron
It would help if you tried to get iron from nutrient-dense foods wherever possible, but it isn't always easy.
For example, while spinach, lentils and fortified cereals contain high levels of iron, the body might not absorb them as effectively as red meat.
Heme iron - which comes from animal-derived sources - is more absorbable than non-heme iron (from plant-based sources).
Taking a supplement can be beneficial as it offers a more controlled way to regulate your iron levels.
Are There Any Risks or Side Effects?
Iron supplements can definitely be helpful for a lot of people, but they can come with some side effects. They include:
- Constipation
- Nausea
- Stomach Pain
Iron bisglycinate tends to be easier on your stomach, but it's also essential to remember that taking too much iron can lead to toxicity, which can cause organ damage.
Our Top Choices For Iron Supplements
So, now you know more about iron and why it's a vital nutrient for your health and well-being, it's time to explore some fantastic supplements. Lifestyle Markets stocks iron supplements from Canada's most reputable brands.
The following are our top recommendations for all of your dietary needs.
New Roots Iron Bisglycinate
Who says effective iron supplements can't be gentle? New Roots created an Iron Bisglycinate supplement that reduces the risk of cramps, nausea, constipation, and other symptoms, making it ideal if you want to protect and not compromise your health.
With a high absorption rate and capsule form, the supplement delivers optimal benefits and fits seamlessly into your lifestyle.
Smart Solutions IRONSmart
Women are more likely to struggle with iron deficiencies, and IRONSmart from Smart Solutions is a convenient way to increase your intake.
As a liquid supplement, it's easier to digest and won't cause common side effects such as black stools, stomach upsets, or nausea.
Natural Factors Iron Factors
As one of Canada's most respected supplement providers, Natural Factors has a reputation for delivering affordable and effective dietary solutions.
Each dose contains optimal levels of iron, folic acid, and B12, giving you an energy boost and reducing daytime lethargy.
CanPrev Iron BisGlycinate
If you're looking for an affordable supplement that delivers maximum benefits, CanPrev's Iron Bis-Glycinate is great.
Containing the perfect balance of iron, copper, folic acid, magnesium and Vitamins B6, B12 and C, you can combine multiple needs into one convenient dose.
Salus Floradix Iron
Help to prevent iron-deficiency anemia with Salus Floradix Iron supplements. Made from a non-medicinal blend of herbs, Salus Floradix helps to restore iron in the body, boost energy, and improve circulation and blood flow!
Shop Iron Supplements With Lifestyle Markets
Iron supplements are a wise investment for your overall health and well-being. Whether you struggle to get enough of the vital nutrients through diet alone or have a medical condition, the right supplement can make a massive difference.
Lifestyle Markets is your go-to resource for high-quality supplements. We have collections that suit all budgets and dietary needs. Please contact us if you require any support.
