Iron

Say goodbye to fatigue for good – how does iron fight a lack of energy?

Constant yawning, difficulty getting up in the morning, a feeling of exhaustion already in the middle of the day – does this sound familiar? Before you reach for another coffee, think about the real cause. In many cases, the lack of energy is due to a silent culprit: iron deficiency. It is this element that is the foundation of your vitality.

Hemoglobin – the key oxygen transport in your body

Millions of red blood cells circulate in your blood. Their main task is to transport oxygen from the lungs to every, even the smallest, cell in your body. The heart of every red blood cell is hemoglobin – a protein that acts like a magnet for oxygen. And what is the core of this magnet? Iron.

When there is enough iron in your body, hemoglobin production proceeds efficiently. Your blood is rich in oxygen, and your cells – from muscles to the brain – receive the fuel necessary for energy production. You then operate at full throttle, you feel refreshed and you have the strength to act.

The real cause of your weakness – iron deficiency and daily functioning

When iron begins to run out, hemoglobin production slows down. Your blood becomes "poor" in oxygen. The cells begin to suffocate, and the entire body goes into energy-saving mode. This is when that characteristic, difficult-to-explain fatigue appears. It is not ordinary fatigue after a hard day – it is deep, cellular exhaustion that an extra hour of sleep will not overcome. Your work, family life, and passions suffer as a result.

"I don't have the strength" – does this phrase sound familiar?

Think about the situations when you give up a walk, a meeting with friends, or playing with your children, because you simply lack the strength. This doesn't have to be your normal. Equalizing your iron level can be like turning on a turbocharger. Suddenly, simple activities stop being a challenge, and you regain a joy and energy for life that you may have already forgotten about.

Iron and mental performance – fuel for your brain

Your brain, although it makes up only 2% of your body weight, consumes as much as 20% of the oxygen supplied. It's a real energy monster. To work efficiently, it needs a constant supply of this valuable fuel. And here again, iron plays a key role, ensuring the efficient transport of oxygen directly to the nerve cells.

Better concentration and memory thanks to an optimal iron level

An oxygen-deprived brain is a brain that works more slowly. Problems with focusing, difficulty remembering new information, and a feeling of "brain fog" appear. If your work requires creativity, analysis, or quick decision-making, iron deficiency can be a serious obstacle. Ensuring an optimal level of this element makes your mind sharp as a razor. Concentration improves, you absorb knowledge more easily, and thought processes run more smoothly and faster.

The effect of iron on neurotransmitters and your well-being

Iron is also involved in the production of important neurotransmitters, which are chemical substances responsible for communication between nerve cells. It influences, among other things, the synthesis of dopamine (responsible for motivation and feeling pleasure) and serotonin (regulating mood). A low level of iron can therefore contribute not only to problems with concentration, but also to apathy, a lowered mood, and a lack of motivation to act.

The body's protective shield – the role of iron in strengthening immunity

A strong immune system is your personal guardian that protects you from viruses, bacteria, and other pathogens. Iron is an essential element of this guardian's armament. Without it, your natural defense weakens, and you become an easy target for infections.

How does iron deficiency weaken your fight against infections?

Iron is crucial for the proper multiplication and maturation of immune cells, including lymphocytes, which are responsible for recognizing and destroying hostile microorganisms. When there is a lack of iron, the production of these "soldiers" of your immune system is impaired. As a result, even a minor infection can turn into a more serious illness, and the recovery process is significantly prolonged.

A strong immune system means a healthy life – take care of iron

People with iron deficiency often complain of recurring colds, respiratory infections, or herpes. This is a signal that their protective shield has gaps. By taking care of a proper iron level, you strengthen your first line of defense. Your body becomes more resistant, and you can enjoy health all year round, even during the season of increased illnesses.

Who is particularly at risk of iron deficiency?

Although iron deficiency can affect anyone, there are groups of people who, due to physiology, lifestyle, or diet, are much more at risk. Check if you are among them.

Women and iron deficiencies – a monthly challenge

Women of reproductive age, due to regular blood loss during menstruation, are the group most at risk of iron deficiency. Every month they lose valuable reserves of this element, which cannot always be fully replenished with diet alone. That's why so many women complain of fatigue, a pale complexion, or hair loss – these are classic symptoms of iron deficiency.

Iron in pregnancy – the foundation of health for mother and baby

During pregnancy, the demand for iron increases almost twofold. A woman's body must produce much more blood to supply oxygen and nutrients to the growing fetus and placenta. Iron is absolutely crucial for the proper development of the baby's brain and nervous system. Deficiencies in this key period can have serious consequences for both the mother and the baby.

Athletes and active people – why do you need more iron?

Intense physical exertion increases the demand for iron in several ways. First, we lose it with sweat. Second, the increased production of red blood cells, which is necessary to improve performance, requires a greater expenditure of this element. Third, micro-damage to the digestive tract, which can occur in long-distance runners, also contributes to iron loss. For an athlete, a low iron level means a drop in performance, faster fatigue, and worse regeneration.

Vegan and vegetarian diets and iron levels

Iron in food occurs in two forms: heme (in animal products) and non-heme (in plant products). Heme iron is absorbed much better by the body (up to 25-30%). Non-heme iron is absorbed at a level of only 1-10%. Therefore, people on a plant-based diet must consume significantly more iron-rich products and take care of dietary ingredients that increase its absorption (e.g., vitamin C).

How to properly supplement iron?

Iron supplementation should always be adapted to individual needs and confirmed by test results (blood count, ferritin level, iron in the serum). The most important rules:

• Dosage is determined by a doctor – most often 20 to 100 mg of iron ions per day is used, depending on the deficiency.
• Time of intake – best on an empty stomach or 1–2 hours before a meal, because then absorption is highest.
• Vitamin C – it is worth combining the supplement with ascorbic acid (e.g., orange juice, a vitamin C tablet), because it improves iron absorption.
• Form – it is best to choose preparations with iron in the form of fumarate, sulfate, gluconate, or iron bisglycinate (gentler on the stomach).

What are the side effects of iron supplementation?

Iron supplements can cause side effects, especially at higher doses:

• stomach ailments (abdominal pain, nausea, vomiting),
• constipation or diarrhea,
• a metallic taste in the mouth,
• dark stool color,
• in rare cases, allergic reactions.

Can I take iron every day?

Yes – if there are medical indications and a doctor recommends it. Iron supplementation usually lasts several weeks or months, until the deficiency is supplemented and ferritin is stabilized. You should not take iron preventively "on your own," because its excess is harmful.

What not to combine with iron?

Some ingredients lower the absorption of iron and should be taken at a different time (preferably a gap of 2–3 hours):

• coffee and tea (tannins),
• dairy and calcium supplements,
• products rich in fiber,
• some medications (e.g., proton pump inhibitors, some antibiotics, thyroid medications).

What are the symptoms of excess iron in the body?

Excess iron (so-called iron overload, secondary hemochromatosis) is dangerous and can lead to organ damage. Symptoms include:

• chronic fatigue, joint pain,
• abdominal pain, nausea,
• skin discoloration (gray-brown tone),
• liver problems (enlargement, fatty liver disease, cirrhosis),
• heart rhythm disturbances,
• secondary diabetes.