Iron
Iron is an essential mineral for the body, important for hemoglobin production and oxygen transport to tissues. It also contributes to normal energy metabolism, immune system function, and reduces fatigue and weakness.
What are the benefits of iron?
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Contributes to the normal production of hemoglobin and red blood cells
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Helps ensure proper oxygen transport in the body
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Contributes to energy metabolism
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Supports normal immune system function
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Helps reduce fatigue and weakness
Possible symptoms of iron deficiency
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Fatigue and weakness
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Reduced concentration and attention span
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Shortness of breath or rapid heartbeat during physical exertion
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Dizziness or headaches
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Pale skin
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Cold hands and feet
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Hair loss, brittle nails, chapped lips
Natural sources of iron
Iron is naturally found in meat, especially liver and red meat, as well as fish, eggs, legumes, nuts, seeds, and leafy green vegetables. In food supplements, it is used in various compound forms, such as iron bisglycinate, fumarate, or sulfate, and supplements can come in the form of capsules, tablets, powders, or liquid preparations.
Recommended iron intake
The daily iron requirement for adults depends on gender and physiological state: men need about 11 mg, and women of childbearing age need about 16 mg per day. A total iron intake of up to 40 mg per day is considered safe for adults. The exact dose of iron to be supplemented should be determined individually, taking into account the body's needs.
Possible side effects of iron and interactions with medications
Iron supplements are generally well tolerated, but higher doses can cause nausea, constipation, abdominal pain, or other digestive disorders. Iron can reduce the absorption of some medications, such as certain antibiotics and thyroid hormones, so a several-hour break may be needed between their intake. It is recommended to discuss the compatibility of iron supplements with oral medications with a doctor or pharmacist.
