Iron: The Key Mineral for Energy, Mood, and Hormones

Iron is essential for oxygen delivery, energy production, neurotransmitter synthesis, and healthy hormone function. Yet iron deficiency is one of the most common nutrient deficiencies, especially in people who menstruate.

If you’ve been feeling unusually tired, short of breath during mild activity, more irritable, or your periods are heavier than usual, low iron might be part of the picture.

Why Iron Matters

Iron & Oxygen Delivery:

Iron is a core component of hemoglobin, the protein in red blood cells that carries oxygen from your lungs to the rest of your body. When iron is low, your blood can’t carry oxygen efficiently, leading to:

• Fatigue that doesn’t improve with rest

• Shortness of breath

• Cold hands and feet

• Low exercise tolerance

• Pale skin or inner eyelids

Iron & Energy Production:

Iron is also part of cytochromes, enzymes in your mitochondria that generate ATP (your cells’ energy currency).

Low iron → reduced ATP → low stamina, weakness, slow recovery, and “crashing” afternoons.

Iron & Brain Chemistry:

Iron-dependent enzymes are needed to produce:

• Dopamine (motivation, focus)

• Serotonin (mood stability, sleep)

• Norepinephrine (alertness, stress response)

Low iron can contribute to:

• Brain fog

• Irritability

• Low mood or feeling “flat”

• Poor concentration

• Restless legs (very strongly linked to low ferritin)

Iron & Hormones:

Low iron can worsen symptoms in:

• Heavy menstrual bleeding (cycle becomes a loop of heavy flow → low iron → even heavier flow)

• Thyroid dysfunction (thyroid peroxidase needs iron)

• Pregnancy (higher iron demand)

• Perimenopause (variable bleeding → higher risk of deficiency)

Who Should Pay the Most Attention to Iron?

You’re at higher risk of iron deficiency if you:

• Have heavy or prolonged periods

• Are pregnant or postpartum

• Follow a vegetarian or vegan diet

• Are an endurance athlete

• Have digestive concerns (celiac, SIBO, IBS, H. pylori, low stomach acid) that impair absorption

• Have recently had illness, surgery, or blood donation

• Experience frequent bruising or appear pale

Heme vs Non-Heme Iron

Heme Iron: Found in animal foods.

• Absorption: 15–35%

• Less affected by other foods

• Most efficient at raising ferritin

Dietary Sources:

• Beef, lamb

• Chicken, turkey

• Oysters, mussels

• Salmon, sardines

Non-Heme Iron: Found in plant foods.

• Absorption: 2–10%, more sensitive to inhibitors

• Requires vitamin C for optimal absorption

Sources:

• Lentils, chickpeas, black beans

• Tofu, tempeh

• Spinach, kale, Swiss chard

• Pumpkin seeds, sesame seeds, cashews

• Quinoa, oats

Daily Strategies to Improve Iron Levels

1. Priortize Iron-Rich Foods:

   • Heme (animal-based): beef, lamb, chicken, turkey, fish, oysters

   • Non-heme (plant-based): lentils, chickpeas, tofu, spinach, kale, pumpkin seeds

   • Include both heme and non-heme sources in the same meal to enhance total absorption.

2. Boost Absorption with Vitamin C:

   • Pair iron-rich meals with vitamin C sources such as: citrus fruits, bell peppers, strawberries, broccoli, tomatoes, kiwi.

   • Vitamin C significantly improves the absorption of non-heme (plant-based) iron.

3. Reduce Iron Inhibitors Around Meals:

   • Certain foods and supplements interfere with iron absorption.

   • Avoid these for about 1 hour before and after iron-rich meals:

     • Coffee

     • Black or green tea

     • Matcha

     • Calcium supplements or calcium-rich foods

4. Use Your Cookware Strategically:

   • Cooking acidic foods (like tomato sauce, chili, curries) in cast iron pans can naturally increase the iron content of your meal (sometimes by 2–10x).

   • Using cast iron pans is especially helpful if you rely more on plant-based sources.

5. Supplement for Additional Support:

   • Iron supplements (such as ferrous sulfate or ferrous bisglycinate) can be beneficial when dietary intake isn’t enough. But they should be used intentionally.

   • Always confirm iron status with bloodwork first. Do not supplement without guidance, as too much iron can be harmful. Work with a healthcare practitioner to choose the right form and dose.

Takeaway

Iron isn’t just about preventing anemia. It supports your energy, cognition, mood, hormones, and metabolism. Bloodwork can confirm if supplementation is needed and what form is best.