What is iron and why is it essential for the body?
Iron is a mineral essential to the proper functioning of the human body. It plays a key role in the formation of red blood cells, the transport of oxygen and the strengthening of the immune system.
It comes in two main forms:
Haem iron, from animal foods, which is better assimilated by the body.
Non-heme iron, from plant sources, whose absorption is less efficient, but can be improved by combining it with vitamin C.
Iron deficiency can lead to iron-deficiency anemia, with intense fatigue, shortness of breath, paleness and reduced cognitive performance.
What are the health benefits of iron?
Iron is essential for a number of vital functions:
Hemoglobin synthesis and oxygen transport: It enables oxygenation of tissues and organs.
Boosting the immune system: It promotes the production of immune cells and improves resistance to infection.
Fatigue reduction: plays a role in energy production and prevents exhaustion.
Supports cognitive functions: improves concentration, memory and intellectual capacity.
Indispensable during pregnancy: Contributes to healthy fetal development and prevents maternal anemia.
Adequate iron intake is essential for maintaining energy levels and optimal metabolic functions.
What are the symptoms of iron deficiency?
A lack of iron in the body can lead to :
If these symptoms appear, a ferritin blood test can confirm a deficiency and point to supplementation or a change in diet.
Which foods are richest in iron?
Iron is present in several food categories:
Animal sources (heme iron, better assimilated):
Red meats (beef, lamb, calf's liver).
Offal (kidneys, black pudding).
Fish and seafood (oysters, sardines, mussels).
Poultry (duck, turkey).
Vegetable sources (non-haem iron, to be combined with vitamin C for better absorption):
Pulses (lentils, chickpeas, kidney beans).
Wholegrain cereals (quinoa, oat bran).
Dried fruit (apricots, figs, almonds).
Spinach and green leafy vegetables.
Combining plant-based iron with a source of vitamin C (citrus fruits, kiwi, peppers) improves its assimilation by the body.
Is iron beneficial for athletes?
Yes, iron plays a key role in physical performance and muscle recovery. It enables
What is the recommended dosage of iron?
Daily iron requirements vary according to age and sex:
Requirements are higher in women due to menstrual discharge, and increase during pregnancy and breast-feeding.
What are the dangers of excess iron?
Excess iron, generally due to inadequate supplementation or hemochromatosis (a genetic disease), can cause:
Digestive disorders (constipation, abdominal pain).
Toxic accumulation in the liver, heart and pancreas.
Oxidative stress and increased risk of cardiovascular disease.
It is therefore recommended not to take iron supplements without medical advice, especially in the absence of a proven deficiency.
How to optimize iron absorption?
There are a number of effective strategies for improving iron absorption:
Combine plant-based iron with vitamin C (lemon juice, orange juice, kiwi juice).
Favoring animal proteins, which facilitate the absorption of plant-based iron.
Avoid tea and coffee with meals, as they reduce iron absorption.
Prefer gentle cooking to preserve minerals.
Is supplemental iron effective?
Yes, iron supplementation is indicated in cases of confirmed deficiency, anemia or increased needs (pregnancy, intensive sport). Several forms are available:
Iron bisglycinate: better absorption and digestive tolerance.
Iron fumarate and ferrous sulfate: Highly concentrated, but may cause digestive problems.
Supplements combining iron and vitamin C: Improve iron assimilation.
It is advisable to take iron on an empty stomach with a vitamin C-rich drink, avoiding dairy products or tea, which slow absorption.
What are the signs that I need iron supplements?
If you feel :
A ferritin blood test can help determine whether supplementation is necessary.
