← NUTRITIONFoundational

Iron

Vital if you're deficient — and genuinely harmful if you're not. Test before you ever supplement it.

EVIDENCE
Strong
TYPICAL DOSE
Only as directed after a blood test showing you need it
TIMING
As advised; vitamin C aids absorption, tea and coffee hinder it.
WHAT IT IS

A mineral central to carrying oxygen in the blood. Deficiency causes fatigue and poor performance and is common in menstruating women and endurance athletes.

WHY (OR WHY NOT)

Correcting a diagnosed deficiency restores energy and performance — a clear, strong benefit. But iron is one supplement you should not take blind: excess accumulates and can damage organs, and some people carry a genetic risk of overload.

CAUTIONS
  • !Never supplement iron without a blood test — too much is dangerous.
  • !Commonly causes constipation and stomach upset; keep well away from children.

Note:General information, not medical advice. Supplements interact with medications and conditions — check with your doctor before starting anything, especially if you're pregnant, nursing or managing a health condition.

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