Iron and Your Health: How It Affects Energy, Digestion, Exercise, and Overall Wellbeing

Iron-rich foods for energy, digestion, and overall health

Iron is a tiny mineral with a huge impact on your health. Many people don’t realise that low or imbalanced iron levels can leave you feeling constantly tired, struggling to exercise, dealing with digestive issues, or even affecting long-term health. From carrying oxygen in your blood to supporting your gut, energy, and brain function, iron is essential for almost every part of your body. Understanding how it works, the signs of deficiency or excess, and simple ways to maintain the right balance can make a noticeable difference in your energy, performance, and overall well-being.

Q1. I feel tired all the time, could it be iron?

If you’re constantly fatigued, dizzy, or weak, iron deficiency might be the cause. Iron is essential for making haemoglobin, the protein in red blood cells that carries oxygen to all parts of your body. Without enough iron, your organs and muscles don’t get the oxygen they need, which can make even simple daily activities exhausting. It can also affect brain function, leading to poor concentration or memory issues. To address this, include iron-rich foods in your diet. Red meat, fish, chicken, and eggs provide heme iron, which is absorbed easily. Plant foods like beans, lentils, tofu, and spinach provide non-heme iron, which is absorbed better when eaten with vitamin C-rich foods such as oranges, tomatoes, or bell peppers. By doing this, you can improve your energy levels, mental clarity, and reduce fatigue, helping you feel more alert and active throughout the day (1,3).

Q2. My digestion feels off after meals, is iron involved?

Iron affects more than your blood; it also plays a role in your gut microbiome, the collection of bacteria in your digestive system. Low iron can change the balance of bacteria, potentially worsening digestion, bloating, or intolerance to certain foods. On the other hand, your gut bacteria can influence how well your body absorbs iron. Balancing your iron intake by including both animal and plant sources, and gradually introducing iron-rich vegetables if you have a sensitive stomach, can help. Pairing plant iron with vitamin C can also improve absorption. These steps can lead to better digestion, reduced bloating, and a healthier gut while ensuring your body is absorbing enough iron (2,3).

Q3. Is low iron why I feel so tired when I work out?

Iron is crucial for transporting oxygen to your muscles during exercise. Without enough iron, your body struggles to deliver oxygen efficiently, which can result in reduced endurance, fatigue, and slower recovery. Female athletes, runners, and endurance athletes are particularly at risk due to higher iron losses through menstruation and sweat. Monitoring your dietary iron intake and being aware of symptoms like persistent fatigue or poor performance is important. Blood tests can confirm your iron status, and supplements may be recommended if diet alone is insufficient. Maintaining adequate iron can increase stamina, speed up recovery, and improve performance during workouts or sports activities (4).

4. Can I have too much iron?

Although iron deficiency is more common, too much iron can also be harmful. The body regulates iron levels with a hormone called hepcidin, which prevents overload. Excess iron can accumulate in organs such as the liver, heart, or pancreas, increasing the risk of chronic conditions like heart disease, liver damage, or diabetes. Avoid taking iron supplements unless recommended by a healthcare professional, and focus on a balanced diet. Periodic blood tests can help ensure safe iron levels. Maintaining the right balance protects your organs while supporting overall health (5).

5. Does iron affect other diseases?

Poor iron balance has been linked to a range of health issues, including inflammatory bowel disease, heart disease, and neurodegenerative disorders. Iron plays a role in immune function, brain health, and regulation of inflammation. Ensuring the right balance through a nutrient-rich diet, regular check-ups, and early intervention for deficiencies can lower the risk of chronic conditions and support long-term well-being (6).

At FerFit Dietetics and Nutrition, our dietitians can guide you to maintain healthy iron levels through personalised nutrition strategies. We can help you create a balanced meal plan that includes a variety of iron-rich foods from both animal and plant sources, and show you how to pair plant-based iron with vitamin C for better absorption. We can also advise on meal timing and habits, such as limiting tea or coffee around meals, to improve iron uptake. Our team will help you recognise signs of iron deficiency or overload, like fatigue, pale skin, or shortness of breath, and work with your healthcare providers to interpret blood test results. By providing individualised guidance, education, and monitoring, FerFit dietitians help you manage iron effectively, supporting your energy, gut health, exercise performance, and overall well-being. To get personalised guidance on managing your iron levels, book a consultation with a FerFit dietitian today.

References

1. Kumar A, Sharma E, Marley A, et al. Iron deficiency anaemia: pathophysiology, assessment, practical management. BMJ Open Gastroenterology 2022;9:e000759. doi: 10.1136/bmjgast-2021-000759

2. Yilmaz B, Li H. Gut Microbiota and Iron: The Crucial Actors in Health and Disease. Pharmaceuticals (Basel). 2018 Oct 5;11(4):98. doi: 10.3390/ph11040098. PMID: 30301142; PMCID: PMC6315993

3. Moustarah F, Daley SF. Dietary Iron. [Updated 2024 Jan 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK540969/

4. Hinton PS. Iron and the endurance athlete. Appl Physiol Nutr Metab. 2014 Sep;39(9):1012-8. doi: 10.1139/apnm-2014-0147. Epub 2014 May 27. PMID: 25017111

5. Wallace DF. The Regulation of Iron Absorption and Homeostasis. Clin Biochem Rev. 2016 May;37(2):51-62. PMID: 28303071; PMCID: PMC5198508

6. Holbein BE, Lehmann C. Dysregulated Iron Homeostasis as Common Disease Etiology and Promising Therapeutic Target. Antioxidants (Basel). 2023 Mar 9;12(3):671. doi: 10.3390/antiox12030671; PMID: 36978919; PMCID: PMC10045916