9 Iron Benefits: How This Essential Mineral Supports Your Health

As a nutritionist, I know that the impact of low iron intake goes beyond anemia. But what I commonly encounter is a lack of awareness about how this mineral contributes to overall health.

Iron plays a role in energy and oxygen transport, immune system function, cognitive development, and even athletic performance—and that’s just the tip of the iceberg. But too much iron is just as concerning as not enough. So, the core matter becomes, "How do we know how much iron we need, what are the optimal sources, and how do we watch out for signs of going overboard?"

I’ll dive into everything you need to know about this core mineral and how to get more in your diet through whole foods and supplements like Live it Up Super Greens.

The potential health benefits of iron are:

1. Supports vitality and energy restoration
2. Aids immune health
3. May influence cognitive function
4. Can support muscle health
5. May promote healthy hair
6. May aid athletic performance and endurance
7. Can help maintain hormonal balance in women
8. Helps sleep quality
9. May support skin health

What Is Iron?

Iron is an essential mineral that serves as a spark plug for your body's engine and its ability to function at its best. Iron is involved in a majority of physiological processes, including:

• Helping the body produce hemoglobin
• Transporting oxygen to all parts of your body
• Supporting red blood cell production
• Forming and repairing DNA
• Synthesizing and producing hormones
• Regulating genes

There are two forms of dietary iron: heme and non-heme iron. Heme iron is more bioavailable, which simply means it's easier for our bodies to absorb. Non-heme iron, which is still important, is found in plant-based foods like grains, nuts, and vegetables.

9 Potential Health Benefits of Iron

Iron matters to our bodies in a multitude of ways. Let's take a closer look at what science says about iron's potential implications on overall health and immunity.

1. Supports Vitality and Energy Restoration

Iron's most recognized role is the one it plays in forming the heme protein hemoglobin. Hemoglobin essentially shuttles oxygen to all parts of your body. Without sufficient iron, the body's ability to produce hemoglobin is compromised. Iron deficiency is known to leave one feeling drained and fatigued.

Iron also supports how cells generate energy as it’s the catalyst for enzymes involved in adenosine triphosphate (ATP) synthesis, your body's main fuel source. With low iron stores, energy production at the cellular level becomes inefficient, which again leads to those feelings of lethargy and low vitality.

2. Aids Immune Health

Iron is increasingly recognized for its ability to support overall immunity. Iron may aid in the development and function of lymphocytes (T and B cells) and NK cells, which are your body's first line of defense.

A 2023 study by the University of Florida shed light on how iron appears to control ILC3s, the rare immune cells that impact our gut response during infections. However, iron overload is also associated with infections. Therefore, you should always check your elemental iron levels via a blood test and consult a physician or nutritionist before adding supplements.

3. May Influence Cognitive Function

Your brain needs a considerable and steady stream of oxygen-rich blood to function at its best, especially during growth phases like early childhood and adolescence. Iron helps ensure that oxygen-rich blood gets to the brain cells. Low iron levels have been linked to "brain fog," poor concentration and memory recall, and changes in cognitive abilities.

Iron serves as a co-factor for enzymes like cytochrome c oxidase and ribonucleotide reductase, which are involved in brain energy production. Studies point out that iron deficiency can manifest as slower processing and difficulty with cognitive tasks. Iron may also affect enzymes like tyrosine hydroxylase and tryptophan hydroxylase, which are responsible for neurotransmitter synthesis, your body's messengers that lay the base for memory and learning. 

4. Can Support Muscle Health

Myoglobin is a protein found in muscle tissue that’s primary function is to transport oxygen to the mitochondria. Iron is required for myoglobin to form. So it's a domino effect—when there isn't enough iron in the tissues, myoglobin levels drop, and less oxygen is transported to the working muscle, leading to improper functioning and fatigue.  

There has been recent interest in the connection between iron status, muscle metabolism, and connective tissue strength. Research also hints at iron's influence on collagen formation, which, in turn, affects how structurally sound and capable our muscles are for movement.

5. May Promote Healthy Hair

While the exact impact of iron on hair loss is still being studied, initial examinations correlate hair loss or changes in hair texture with signs of iron deficiency. When your body has low iron stores, it starts making trade-offs—sending oxygen to organs before your hair. With less oxygen present in your hair follicles, they get weak and fall out. Supplementation with iron-fortified foods or oral tablets has shown promising results.

6. May Aid Athletic Performance and Endurance

Iron deficiency is intricately linked to physical performance, and athletes have higher requirements for iron and iron-dependent proteins. Too little iron may negatively influence an athlete's strength, speed, endurance, power, and recovery as the body can't produce the required energy or deliver additional oxygen to all muscles.

These findings are supported by a 2015 study of female athletes, which found that athletes with low blood levels of ferritin (an iron-storing protein) suffered from diminished energy levels that compromised their ability to train.

7. Can Help Maintain Hormonal Balance in Women

Iron plays a big role in women's health because it's tied to the production and regulation of estrogen and progesterone, which can impact menstrual health and fertility. Low iron levels have been associated with irregular menstrual and ovulation cycles.

Research has also identified iron as a contributor to thyroid health, with depleted levels potentially impeding the gland's functioning. Specifically, iron deficiency can decrease the levels of thyroid hormones T4 and T3, which may leave women with ill effects like menstrual irregularities, fatigue, weight gain, acne, or poor cognitive performance. 

8. Helps Sleep Quality

Science consistently highlights the relationship between insufficient iron and poor sleep. Iron is needed to create neurotransmitters serotonin and dopamine, which regulate sleep and wake cycles. Furthermore, tryptophan hydroxylase, the enzyme that makes serotonin, also relies on iron, affecting your ability to fall and stay asleep.

One of the most well-established connections is between iron deficiency and restless leg syndrome, which can disturb sleep. Studies suggest that supplemental iron may improve sleep quality and ease these symptoms. 

9. May Support Skin Health

Iron is part of hemoglobin in red blood cells that delivers oxygen to skin cells. When skin has less oxygen, it appears dull, takes longer to heal, and can be less resilient to infections. With adequate iron stores, skin cells can function efficiently and generate new, healthier cells. Iron is a co-factor for enzymes that impact collagen and elastin production, which lend our skin its firmness and elasticity.

How Much Iron Per Day?

As per the World Health Organization (WHO), lack of iron is the most prevalent deficiency in the world, with almost 1.9 billion people affected in 2021. How do we make sure we are getting the right amount? I like to go by the Recommended Daily Allowance developed by the Food and Nutrition Board (FNB).

How Much Iron Per Day for Men?

The recommended iron intake varies by age group.

How Much Iron Per Day for Women?

Women have slightly different iron requirements than men.

Possible Side Effects of Iron

I have had several clients mention that they have been on oral iron supplementation for extended periods, or are taking mega-doses. Many assume that because iron is such a powerful mineral, you can keep taking it without repercussions.

But there is such a thing as too much iron, as the body doesn't know how to dispose of what it doesn’t need. I always caution my clients about excessive iron intake as it can give rise to short and long-term issues. 

Short-term symptoms

Short-term adverse effects of going overboard with daily dietary supplements (like taking over 25 mg of iron) may include:

• Poor zinc absorption
• Gastric issues like bloating, increased stool frequency, gas, stomach pain, and constipation
• Nausea and vomiting
• Metallic taste
• Stool color turning black or green
• Staining of teeth

Long-term symptoms

Prolonged consumption of high doses of iron can lead to:

• Accumulation of iron in the liver and other organs
• Joint pain
• Stomach ulcers
• Imbalanced hormones
• Bronze or gray tint to the skin
• Toxicity and poisoning
• Reproductive issues

Iron-Rich Foods and How to Get More in Your Diet

Our body can't make iron on its own. So our focus really needs to be on getting iron through the various foods we eat. An understanding of food sources and the different forms of dietary iron they offer can help us make the right choices. 

Heme iron primarily comes from animal sources of food, like:

• Red meat like beef, lamb, veal, and pork
• Seafood like salmon, halibut, tuna, oysters, clams, and mussels
• Poultry like chicken and turkey
• Organ meat like liver 
• Eggs

Non-heme iron is found in plant-based foods, like:

• Vegetables like spinach, kale, and peas
• Fruits like pomegranate, figs, raisins, dates, and prunes
• Enriched grains like oats, fortified breads, cereals, and pasta
• Legumes and beans like soy, garbanzo, and kidney beans
• Nuts like cashews and pistachios
• Tofu
• Dark chocolate

A convenient way to get in non-heme iron is via a greens powder, like Live it Up Super Greens. One scoop of Super Greens offers 34% of the DV of iron from natural, non-GMO whole foods.

Get Your Plant-Based Iron with Live it Up Super Greens

Iron supplementation can be tricky. You definitely don't want to be iron deficient, and neither do you want to overload yourself. Live it Up Super Greens, my personal favorite greens powder, offers a convenient way to increase your iron intake without worrying about oversupplementation.

Live it Up Super Greens is a refreshing green juice that contains iron-rich plants like spinach, moringa, kale, and spirulina. One scoop not only offers nearly half of your daily iron, but also a spectrum of micronutrients like vitamin B, vitamin K, folate, magnesium, and zinc. Live it Up is third-party tested, so you don't have to worry about quality or nutrient content. 

With our subscription plans and a generous 30-day money-back guarantee, there's no risk in trying one of our two flavors (Original and Wild Berries) and experiencing how it can support your overall health and wellness goals.

FAQs About Iron Supplements

There's a lot to unpack about iron. Here's what clients commonly ask me about this super mineral.

What does iron do to your body?

Iron is a vital mineral that drives some of your body's most important processes. It delivers oxygen from your lungs to all your organs, helps to produce red blood cells and hemoglobin, and aids hormone growth and regulation.

What are the signs of a lack of iron?

Too little iron is characterized by extreme weakness, dizziness, fatigue, chest pain, cold hands and feet, pale skin, brittle nails, poor appetite, or shortness of breath. If iron deficiency progresses and your iron stores become severely depleted, you may be prone to developing iron deficiency anemia.

Iron deficiency isn't something you can self-diagnose and treat. If you believe you aren't getting enough iron, it's ideal to check in with your primary care physician and get lab tests done to verify your iron levels. 

What foods are high in iron?

Red meats like beef, lamb, pork, along with liver, are probably the richest sources of iron. You can also try chicken, eggs, or even seafood like sardines, oysters, and scallops. Vegetarians can turn to legumes, beans, tofu, or iron-fortified cereals, plus dark leafy greens like spinach and kale. Remember to pair non-heme iron-rich foods with vitamin C to help you absorb iron. 

Can iron help with fatigue?

Research suggests that iron supplements, which generally come in the form of ferrous sulfate or ferrous gluconate, may help with overcoming fatigue. But don't jump the gun and self-medicate. If you are concerned about the above, make small changes in your diet, consult a physician, check your iron stores, and then decide on the best course of action.

How can I raise my iron level quickly?

There's no magic pill to increase iron levels instantly. A lot depends on your body's absorption capabilities. That said, you may see positive results by prioritizing eating iron-rich foods or taking iron supplements. Iron tablets or a green juice that features a good amount of iron, like Live it Up Super Greens, are convenient ways to help bump up your iron levels. 

References

• https://www.ncbi.nlm.nih.gov/books/NBK540969/
• https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034
• https://www.yalemedicine.org/news/are-you-iron-deficient-what-women-need-to-know
• https://www.healthline.com/nutrition/healthy-iron-rich-foods
• https://health.clevelandclinic.org/how-to-add-more-iron-to-your-diet
• https://www.who.int/news-room/fact-sheets/detail/anaemia
• https://www.redcrossblood.org/donate-blood/blood-donation-process/before-during-after/iron-blood-donation/iron-rich-foods.html
• https://www.medparkhospital.com/en-US/lifestyles/health-benefits-of-iron
• https://www.nature.com/articles/s41598-025-04388-4 
• https://pmc.ncbi.nlm.nih.gov/articles/PMC10675576/
• https://pmc.ncbi.nlm.nih.gov/articles/PMC10138976/
• https://skin.dermsquared.com/skin/article/view/2246
• https://www.sciencedirect.com/science/article/abs/pii/S1087079220300174
• https://www.mdpi.com/2514-183X/7/3/18
• https://pmc.ncbi.nlm.nih.gov/articles/PMC6552785/
• https://www.sciencedirect.com/science/article/pii/S2451865423000303?via%3Dihub