Mineral
Iron
Iron is a mineral needed to make haemoglobin, which carries oxygen in the blood. Low iron is a common cause of anaemia, leading to tiredness and breathlessness.
What it is
Iron is an essential mineral, central to the oxygen-carrying part of red blood cells.
What it does
It is used to make haemoglobin, which carries oxygen from the lungs around the body, and supports energy and muscle function.
Good sources
Red meat, liver, beans and pulses, dark green leafy vegetables, fortified cereals and dried fruit. Vitamin C helps absorb iron from plant sources.
Deficiency and who is at risk
Iron-deficiency anaemia is common, especially in women with heavy periods, during pregnancy, and in people with low intake or blood loss. It causes tiredness, breathlessness, pale skin and sometimes brittle nails.
Balance
Can you have too much?
Too much iron from supplements can cause constipation and stomach upset, and be harmful in overdose — supplements should be taken only when advised.
Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.
Answers
Iron: frequently asked questions
What are the signs of low iron?
Tiredness, breathlessness, pale skin, and sometimes headaches or brittle nails. A blood test can confirm iron-deficiency anaemia, and the cause should be looked into.
How can I get more iron from food?
Eat iron-rich foods (red meat, beans, lentils, dark leafy greens, fortified cereals), and include vitamin C (such as fruit) with plant sources to boost absorption.
Related
More on minerals and nutrition
Sources
Where this is drawn from
- NHS — Vitamins and minerals
- British Dietetic Association (BDA)
- UK Scientific Advisory Committee on Nutrition (SACN)
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