Meet Your Iron Needs At Every Age For Vitality And Health

Iron is a vital mineral that plays a crucial role in numerous bodily functions, from transporting oxygen and supporting energy production to producing enzymes and hormones, and aiding the immune system.

The role of Iron in the body

Iron is a key component of haemoglobin, the carrier protein found in red blood cells that takes oxygen from the lungs to the brain, muscles and organs.

In terms of energy production, iron is involved in the process of converting food into energy by helping to produce enzymes essential for this process.

Iron also plays a role in proper immune system function as it helps produce immune cells and antibodies, and is an essential mineral for brain development and function, supporting cognitive processes such as learning, memory, and attention.

Additional roles include the production of several hormones and the formation of collagen, a protein essential for skin, bones, and connective tissues.

Meeting your iron needs

Getting adequate iron at every stage of life is essential for optimal health and development. A diet that contains a variety of iron-rich foods is crucial for maintaining optimal iron levels.

Meat is an excellent source of iron, with red meat, poultry, and fish providing an easily absorbed form called heme iron¹.

You can also get iron from legumes like lentils, chickpeas, kidney beans, and black beans, leafy greens such as spinach, kale, and collard greens, various nuts and seeds, including almonds, cashews, chia seeds, and flaxseeds, as well as fortified cereals and certain dried fruits.

Iron needs in childhood

Childhood is a period of rapid growth and development, which means iron is a particularly important mineral at this critical time in life.

Adequate iron intakes during childhood support brain development to boost cognitive function and learning abilities².

Oxygen-rich blood is also vital for energy and physical growth, which requires healthy red blood cell production³. And iron helps protect the body from infections due to its role in immune system function⁴.

Iron deficiency anaemia in children can lead to fatigue, irritability, poor concentration, and delayed growth and development.

While breast milk provides sufficient iron for the first six months, introducing iron-rich foods is crucial thereafter. Supplements may be recommended by a healthcare provider if dietary intake is insufficient

Iron needs in adulthood

Iron remains an essential mineral for energy levels, cognitive function, and overall well-being in adults.

Women of childbearing age require more iron due to menstrual blood loss, as anaemia is a common condition at this stage in life⁵.

Iron deficiency in adults can manifest as fatigue, weakness, shortness of breath, and impaired immune function.

Iron needs in older age

As we age, our iron needs may change. While iron deficiency is less common in older adults, it can still occur, particularly in those with certain medical conditions or poor dietary intake.

Maintaining adequate iron levels in later life helps contribute to better energy levels for sustained vitality and independence, along with cognitive function through optimal brain function and memory. Iron is also necessary to support the immune system.

Iron deficiency in older adults can lead to fatigue, weakness, and increased risk of infections.

Enhancing iron absorption

We can suffer from a lack of sufficient iron due to a lack of this mineral in a balanced diet, or from poor absorption.

You can maximise iron absorption by consuming foods rich in vitamin C, such as citrus fruits, strawberries, and tomatoes, alongside those that contain iron as these nutrients work synergistically to boost absorption.

It’s also important to avoid substances that inhibit iron absorption, like tannins in tea, coffee, red wine, beer, and certain fruits, such as grapes, berries, and unripe fruits.

Considering an iron supplement

While a balanced diet is key to meeting your iron needs, in certain instances, an iron supplement may prove beneficial. However, it’s essential to consult with a healthcare professional before starting any supplement, as excessive iron can be harmful.

People who could benefit most from an iron supplement may include:

Infants and young children who are not consuming enough iron-rich foods or are at risk for deficiency.
Adolescent girls due to menstrual blood loss and increased iron demands.
Pregnant and breastfeeding women to meet the increased iron requirements during these periods.
Individuals with certain medical conditions, such as heavy menstrual bleeding, gastrointestinal bleeding, or malabsorption issues.
Vegans and vegetarians because plant-based iron is less readily absorbed than heme iron from animal sources.
Older adults, if their dietary intake is limited or there are concerns about iron status.

Biogen stocks a range of suitable products that can help you meet your daily iron intake requirements, including products specifically formulated for children like Biogen Multi Mune Syrup; products that support better absorption like Biogen Iron + Vitamin C; and Biogen Gentle Iron for those who suffer from digestive issues.

If you suspect you might have iron deficiency, it is essential to consult with a healthcare professional for a proper diagnosis and treatment before starting any iron supplement, as excessive iron can be harmful.

References:

Ems T, St Lucia K, Huecker MR. Biochemistry, Iron Absorption. [Updated 2023 Apr 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK448204/.
McCann S, Perapoch Amadó M, Moore SE. The Role of Iron in Brain Development: A Systematic Review. Nutrients. 2020 Jul 5;12(7):2001. doi: 10.3390/nu12072001. PMID: 32635675; PMCID: PMC7400887.
Muckenthaler MU, Rivella S, Hentze MW, Galy B. A Red Carpet for Iron Metabolism. Cell. 2017 Jan 26;168(3):344-361. doi: 10.1016/j.cell.2016.12.034. PMID: 28129536; PMCID: PMC5706455.
Soyano A, Gómez M. Participación del hierro en la inmunidad y su relación con las infecciones [Role of iron in immunity and its relation with infections]. Arch Latinoam Nutr. 1999 Sep;49(3 Suppl 2):40S-46S. Spanish. PMID: 10971835.
Armah-Ansah EK. Determinants of anemia among women of childbearing age: analysis of the 2018 Mali demographic and health survey. Arch Public Health. 2023 Jan 19;81(1):10. doi: 10.1186/s13690-023-01023-4. PMID: 36658651; PMCID: PMC9854152.