How Iron Supports Your Energy, Oxygen, and Wellness
Iron is an essential mineral your body needs to grow, develop, and function properly. It plays a critical role in producing hemoglobin, the protein in red blood cells that carries oxygen to your tissues, and myoglobin, which supplies oxygen to your muscles. Without enough iron, your body can’t make healthy red blood cells — leading to symptoms of fatigue, weakness, and poor concentration.
What Is Iron Deficiency?
Iron deficiency occurs when your body doesn’t have enough stored or circulating iron to support normal red blood cell production. If left untreated, it can lead to iron deficiency anemia, a condition where your blood lacks enough healthy red blood cells to transport oxygen efficiently.
People at Higher Risk Include:
Individuals who menstruate regularly
Pregnant people
Vegans and vegetarians
People with gastrointestinal conditions affecting absorption (like celiac disease or IBD)
Endurance athletes
Common Signs of Iron Deficiency
If you’re low in iron, symptoms may appear gradually. According to the Mayo Clinic (2022), signs of iron deficiency may include:
Persistent fatigue or low energy
Pale or dull skin tone
Shortness of breath, even with mild exertion
Cold hands and feet
Chest discomfort or heart palpitations
Weakness or dizziness
Sore, swollen, or unusually smooth tongue
If you experience any of these symptoms consistently, it's important to consult your provider for lab testing and a tailored plan.
Iron-Rich Foods to Support Your Levels
Many people can meet their daily iron needs through a balanced diet. Dietary iron comes in two forms:
Heme iron: Found in animal products and absorbed more efficiently
Non-heme iron: Found in plant-based sources and better absorbed when paired with vitamin C-rich foods
10 Iron-Rich Foods to Include:
Beef and other red meats
Shellfish such as shrimp
Canned tuna
Eggs
Spinach
Kale
Broccoli
Canned beans (kidney, garbanzo, white)
Enriched or fortified breads
Tomato paste or other concentrated tomato products
For a more complete list, visit the American Red Cross iron-rich food guide.
Do You Need an Iron Supplement?
People who menstruate often have higher iron needs and may not meet those needs through diet alone — especially if they have heavy periods or follow a plant-based diet. In these cases, a daily iron supplement may be recommended to maintain healthy levels.
However, not all iron supplements are the same. Some can cause nausea, constipation, or stomach upset, especially when taken on an empty stomach.
Why We Recommend Wise Multi:
Wise Multi is a professional-grade, hypoallergenic multivitamin and mineral blend designed for daily wellness support. It includes:
Activated B vitamins and Quatrefolic® (5-MTHF) for enhanced absorption
Gentle, chelated minerals (Albion® TRAACS®) for better digestive tolerance
Essential antioxidants like vitamin C, E, selenium, and beta-carotene
Support for phase I detoxification and foundational nutritional needs
This comprehensive formula provides targeted micronutrients — including iron — in a form your body can absorb and use efficiently.
Conclusion
Iron is essential for energy, oxygen delivery, and overall vitality. If you’re feeling unusually tired, experiencing shortness of breath, or noticing other symptoms of iron deficiency, it may be time to evaluate your intake. Focus on iron-rich foods, consider testing your iron levels, and talk to your provider about whether supplementation is right for you.
References
Mayo Foundation for Medical Education and Research. (2022, January 4). Iron deficiency anemia. Mayo Clinic. Retrieved October 7, 2022, from https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034
U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - iron. NIH Office of Dietary Supplements. Retrieved October 7, 2022, from https://ods.od.nih.gov/factsheets/Iron-Consumer/
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