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Iron
The Oxygen Carrier

Iron

Fe (Ferrous / Ferric Forms)

Key Benefits

Energy & Vitality

Critical for hemoglobin synthesis, enabling red blood cells to transport oxygen throughout the body.

Cognitive Function

Supports brain oxygenation and neurotransmitter synthesis, preventing brain fog and poor concentration.

Physical Performance

Required for myoglobin in muscles, supporting endurance and strength.

Immune Support

Essential for immune cell proliferation and function.

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Activation Synergies

required Vitamin C

Vitamin C (ascorbic acid) converts iron to more absorbable ferrous form and prevents precipitation in the gut.

Recommended Dosage

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15-45 mg / daily

Only supplement if deficiency is confirmed via blood work (ferritin, serum iron, TIBC). Ferrous forms (sulfate, gluconate, bisglycinate) absorb better than ferric. Take with vitamin C to enhance absorption; avoid with calcium, tea, or coffee. Start low to assess tolerance.

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Deficiency Indicators

  • Severe fatigue and weakness
  • Pale skin, nail beds, or inner eyelids
  • Shortness of breath or rapid heartbeat
  • Cold hands and feet
  • Brittle nails or hair loss
  • Restless leg syndrome
  • Pica (craving ice or non-food items)
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Scientific Citations

NIH Office of Dietary Supplements open_in_new

Iron Fact Sheet for Health Professionals

Examine.com open_in_new

Iron: Research Summary

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