Iron explained: what is iron good for?

Iron is an essential mineral for our bodies and plays an important role in blood production, cell growth and energy metabolism. This mineral has a fascinating history. As early as 4000 BC, people in ancient Egypt used iron to make spearheads and jewellery. A well-known example is Tutankhamun's iron dagger, which was made from meteoric iron.

The move towards using iron as a food supplement came much later. In 1832, the French physician P. Blaud Beaucaire introduced the first iron tablets, known as ‘Blaud's pills’, to treat anaemia. This marked the beginning of iron supplements, which are now available in various forms. But what exactly is iron, and why is iron so important to our bodies? Given its rich history and essential functions in the body, this mineral certainly deserves our attention. In this blog, we take a closer look at the importance of iron to our health.

What does iron do in your body?

Why do you need iron? Today, this mineral is best known as an essential component of haemoglobin in our red blood cells. These cells have an important job: transporting oxygen from our lungs to the rest of our body. If there is an iron deficiency, insufficient oxygen is delivered, and oxygen is essential for converting nutrients into energy. This is an important process, as it releases the energy we need to carry out our daily activities. Iron therefore plays an essential role in the formation of our blood and, through the transport of oxygen, also supports the body's natural energy production. It is therefore not surprising that an iron deficiency often leads to a feeling of extreme tiredness.

Alongside this important process, iron is also needed for normal cell division and growth in the body. Our cells need iron to produce DNA. Children, for example, need more than enough iron to develop their cognitive abilities and muscle coordination. In young children, iron deficiency can lead to poorer memory function and disrupted learning behaviour. Iron is also an important coenzyme in the production of neurotransmitters.

Iron also supports the function of our immune system. Iron is even needed to start the healing process. As iron is an important component of haemoglobin, it helps deliver oxygen to our damaged cells and tissues so that they can recover. Without iron, the immune system cannot function properly.

Types of iron: haem iron and non-haem iron

There are two forms of iron: haem iron and non-haem iron. Haem iron is found in animal products such as meat, fish and poultry, while non-haem iron occurs in plant-based sources such as beans, wholegrain products and green leafy vegetables. It is also useful to know that when we consume foods containing haem iron, around 25% of it is absorbed. When consuming non-haem iron, only 1-10% is absorbed. Iron absorption in your body is therefore partly determined by the form of iron. This presents a particular challenge for vegetarians and vegans, as their diet contains no haem iron, which results in a higher risk of iron deficiency due to the lower absorption efficiency of non-haem iron.

Factors that affect iron absorption

Iron is absorbed by our bodies in the first part of the small intestine, and this process is affected by several factors. On the one hand, the form of iron, haem iron or non-haem iron, plays an important role. On the other hand, our bodies adjust iron absorption based on existing iron stores. When these stores fall, the body increases absorption from the small intestine, which means that the absorption of haem iron can, in some cases, rise to as much as 42%.

It is also useful to know that vitamin C improves the absorption of non-haem iron. This vitamin increases the solubility of non-haem iron, allowing it to be absorbed more easily by the small intestine. Adding fruit and vegetables containing vitamin C to your meals can therefore increase your iron absorption. A practical example is adding a red pepper to your meal, as it contains no less than 150 mg of vitamin C per 100 grams. A tasty and simple way to help your body make even better use of iron.

There are also factors that negatively affect iron absorption. It is known, for example, that polyphenols, which are mainly found in coffee and tea, actually reduce absorption. Calcium can also hinder iron absorption. Research has even shown that drinking iron-fortified dairy products does not increase iron levels, and this is probably due to the inhibitory effect of calcium. If you take both calcium and iron supplements, it is advisable to take them at different times of the day. Remember to take all the factors mentioned above into account to support efficient iron absorption.

How much iron do you need each day?

The Health Council of the Netherlands provides guidance on the amount of iron you need each day. It distinguishes between different groups and requirements. Pregnant women, for example, have different iron requirements from children. Below is an overview of the recommended daily allowance (RDA) of iron by age group

Iron requirements therefore depend greatly on age and sex. Women usually need more iron than men because menstruation leads to iron loss. This requirement falls again after the menopause. Pregnancy and breastfeeding increase iron requirements due to the development of the placenta and the growth of the child, meaning deficiencies occur regularly.

How do you know if you have an iron deficiency?

As you have read, iron is extremely important to your body. It plays a role in several essential processes in the body. But when exactly are you at risk of an iron deficiency? It mainly occurs in young children and pregnant women. Growing adolescents, keen athletes, vegans, blood donors and people with inflammation in the stomach and/or intestines are also at greater risk of an iron deficiency. If you belong to one of the groups mentioned above, it is particularly important to pay attention to your iron intake. The symptoms of an iron deficiency can vary, but some common signs are:

· Tiredness
· Pale skin
· Becoming short of breath quickly
· Difficulty concentrating
· Restless legs
· Low resistance to illness

Are you not meeting the recommended daily allowance (RDA) of iron and do you recognise these symptoms? It may be advisable to add iron-rich foods to your diet or, if necessary, take iron supplements. This helps you support your health and maintain your energy levels.

Addressing an iron deficiency with supplements

At Morgen is Nu, we offer a range of iron supplements, from capsules to liquid formulas. Each of these products has unique properties, which we are happy to tell you more about.

These are the forms of iron we recommend