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Iron
Iron
Iron is a mineral essential for making hemoglobin, the protein in red blood cells that carries oxygen throughout the body.
What does it do?
It supports energy, focus, and muscle function. Low iron leads to anemia, causing fatigue, weakness, and poor concentration. Women of childbearing age, pregnant women, and those with heavy periods are most at risk of deficiency.
What foods and how much do I need to get DV?
3 ounces beef liver = ~90% DV
3 ounces lean beef = ~15% DV
1 cup cooked lentils = ~35% DV
1 cup cooked spinach = ~20% DV
(Heme iron from animal foods is absorbed 2–3x better than non-heme iron from plants.)
Do I need a supplement for everyday health?
Not for most men or postmenopausal women. Women of childbearing age and anyone diagnosed with low iron may benefit, but excess iron can be harmful — supplementation should only be done if deficiency is confirmed.