Iron is an interesting mineral because it has health promoting and health detracting properties.  The most important function of iron is its role in the oxygen carrying capacity of the blood.  Hemoglobin and myoglobin (found in muscle tissue) are dependent on iron for their ability to carry oxygen to all of the body’s tissues.  Lack of iron leads to iron deficiency anemia.  Iron is an important part of enzyme systems, processes that speed up chemical reactions in the body.

Iron containing enzymes synthesize the brain chemicals serotonin and dopamine.  Serotonin regulates mood and appetite while deficient levels of dopamine lead to diseases like Parkinson’s.  Iron also helps in the synthesis of collagen and elastin, which provides structural stability to most tissues and play a special role in maintaining elasticity in areas like the lungs and skin.  Iron containing enzymes in the liver, called cytochromes, mediate the metabolism of many drugs.  Carnitine carries fat into cells for use in energy production and requires iron for its production.

Choose your multivitamin/mineral supplements carefully, either with or without iron, because iron acts is an oxidant, meaning that it in excess amounts it floats freely through the body and can damage tissue.  Therefore it is important not to take iron supplements unless you are deficient.  Men, especially of British Isles descent, can have a condition called hemachromatosis.  They have high iron levels that lead to cardiovascular disease, arthritis, liver disease and diabetes.  High iron levels are also implicated in cancer, probably due oxidative damage to the cell’s genetic material.

Some people are prone to iron deficiency.  Menstruating women lose blood monthly and are more likely to benefit from iron supplementation.  Pregnant women often look anemic when their blood is tested in the laboratory.  This type of anemia is due to hemodilution.  Hemodilution is an increase in blood volume without an increase in the number of red blood cells.  Women are often prescribed inorganic iron by their obstetrician but they would do better with non-constipating organic iron in the tablet or liquid form.  Postmenopausal women no longer lose blood monthly and, in most cases, no longer need daily iron supplementation.

Iron can be supplemented as a single nutrient in tablet form.  Organic iron is easier for the body to absorb and does not cause constipation.  It can be found as ferrous fumarate or ferrous gluconate.  Inorganic iron, such as ferrous sulphate, causes constipation and is a less favourable form for supplementation.  Organic iron may also be found in a liquid form.  It is usually paired with B vitamins and other fruit or vegetable juices that are high in nutrients, like vitamin C, that enhance the absorption of the iron.  These supplements contain less iron than iron tablets and are suitable for long-term iron supplementation.  They are also a favourite choice for pregnant women because of the ease of digestion.

The absorption of iron can be decreased when calcium, magnesium, manganese or zinc is taken at the same time as an iron supplement.  Inorganic iron inactivates vitamin E and should not be taken with vitamin E supplements.  Take a vitamin C tablet at the same time as your iron supplement because vitamin C increases iron absorption in the intestines.  Iron is absorbed in an acidic environment.  Supplementation of hydrochloric acid will increase iron levels in individuals with low stomach acid.   Do not take iron when you have an infection because iron encourages the proliferation of bacteria.  Many medications decrease iron stores including cholesterol medications, ulcer medication, antacids, some antibiotics and aspirin.