💊 The Supplement Scoop: Iron

Welcome to The Hairy Chin Supplement Scoop! 

Hey amigas, welcome back! 

If you’re new here, this is my no-fluff, research-backed guide to supplements that actually matter for women’s health. If you caught the last edition on Magnesium, you already know what to expect. If not, no worries, you’re arriving right on time!

Here in The Supplement Scoop I’m not here to tell you what supplements to take - ever! That is a conversation for you and your doctor. I am here to take the overwhelm out of learning about supplements, so that you can make informed decisions with your physician about your body’s individual needs. Say it with me - always supplement under supervision! 

This week, we’re diving into iron and it’s one I’ve been pretty excited to dive into! Iron is fascinating when you think about it. It's not produced by the body, which is why diet plays such a key role, and it does a pretty big job for us - most of the iron we have hangs out in our red blood cells where it helps transport oxygen throughout the body. What’s even more amazing is that our bodies are quite excellent at storing and recycling the iron we have and we can even give it away through blood donation and the body will compensate. A pretty impressive resume, no?!

But here’s the real deal about iron, similar to those Facebook relationship statuses: it’s complicated. And to be honest, you should never supplement iron without consulting your physician - who, along with specialists like hematologists, will guide you through any iron-related issues.

With that being said, in today’s entry, I’m going to cover some broad strokes about iron, such as:

• Who is more at risk for iron deficiency

• What iron deficiency can feel like

• Where you can get iron in food

• And some other interesting info - like pica!

If you feel you may have iron deficiency, talk to you doctor and get a blood test to learn more. But remember, those appointments don’t make themselves, so stay proactive!

As always, I’ve broken this info down into two sections:

• The Mini Scoop – A quicker 2 minute summary with the biggest takeaways if you’re short on time.

• The Full Scoop – A deeper dive into the research, the forms and the real deal behind your daily dose.

Ok, let’s learn about iron!

Spencer Moore
Founder, The Hairy Chin
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(read time: 2 minutes) 

Why Is Iron Important? Iron helps transport oxygen in our red blood cells. Without enough iron, you may feel tired, weak and sluggish.

Why Is Iron Important For Women? Women of reproductive age, pregnant or breastfeeding, as well as vegetarians/vegans and those with gastrointestinal disorders/malabsorption issues, are at higher risk for iron deficiency and anemia.

Symptoms of Iron Deficiency and Anemia?

• Fatigue, pale skin, shortness of breath, dizziness

• Cold hands/feet, restless legs, brittle nails

• Craving for non-food items like ice, dirt or clay (called Pica)

What Food Contains Iron?

• Heme Iron (from animals): Red meat, poultry, fish, liver

• Non-Heme Iron (from plants): Beans, lentils, tofu, spinach

What Can Help Or Hurt Iron Absorption:

• This Can Help:

  • Vitamin C rich foods help boost iron absorption: Citrus, bell peppers, tomatoes

• These Can Hurt:

  • Calcium, Caffeine, Magnesium, Zinc and some high fiber foods can all inhibit iron absorption.

Can You Test Iron Levels or Take Iron Supplements? Yes and yes. There are a handful of blood tests that give clear insights into how well iron is working in your body, and there are many (many) handfuls of iron supplement options. Both should be discussed with your doctor to determine the best path for you. Your job is to pay attention to your body and get to those professionals when needed.

The Bottom Line: A well-balanced diet can generally provide enough iron. However, if you suspect you have an iron deficiency or are at high risk, it’s important to get a blood test to check your levels. Severe iron deficiency (anemia) may require targeted treatment, such as iron supplements, and if left untreated, can lead to serious health complications. Speak to your doctor to determine the best course of action for your body.

(read time: 10 minutes) 

Iron is a pretty impressive element that powers our red blood cells to carry oxygen throughout out bodies. Without iron, your organs and tissues can’t get the oxygen they need to function properly. The result? You feel exhausted, sluggish, and just off. So, yes, the bottom line - iron is important. (3)

And for women, iron is a pretty darn big deal. Women who menstruate lose iron during their period, and pregnant or breastfeeding women need more iron to support these critical stages. Keeping iron levels in check is key to staying healthy and energized, so you can keep doing what needs to get done. (And as a woman, that’s usually a lot!)

Here’s an interesting statistic: The average adult male has about 1,000mg of stored iron - enough for about three years. The average adult female has about 300mg of stored iron - enough for about six months! (2)

Iron deficiency happens when your body doesn’t have enough iron to make hemoglobin - the protein in your red blood cells that carries oxygen. Without enough iron, your red blood cell count drops, and suddenly, your body’s ability to get the oxygen it needs to function starts to falter.

Anemia is a stage of iron deficiency where you don’t have enough red blood cells or hemoglobin to carry oxygen through your body. It’s like driving a car with no gas - it just doesn’t go. If you have anemia, you might feel tired, weak, or even short of breath because your body isn’t getting the oxygen it needs to function. Left untreated, anemia can lead to severe health problems. (1),(2)

There’s a handful of blood tests that give clear insights on how well iron is working in your body. These involve serums, saturations and capacities - uff, best to leave all that to the professionals. (8) Your job is to pay attention to your body and get yourself to those professionals when needed.

Your body sends out some pretty clear red flags when it’s running low on iron. Some of the most common signs of iron deficiency include: (1),(3)

• Fatigue and weakness - Feeling drained, like you can’t get through the day?

• Pale skin - You might look a little more washed out than usual.

• Shortness of breath - Even light activities might leave you gasping for air.

• Dizziness or lightheadedness - A feeling of spinning or losing balance, especially when standing up.

• Cold hands and feet - You can’t seem to warm up, no matter how many layers you wear.

• Restless Legs - A strong urge to move your legs.

• Brittle nails - Your nails might be breaking or peeling more than usual.

• Cravings for non-food items (like dirt or ice, a condition called pica) – It’s more than just a weird craving - it could be a serious sign of iron deficiency.

Here’s an interesting addition to this list (that isn’t normally correlated to iron deficiency.) I have had severe eczema since childhood and a physician recently told me of the connection between atopic dermatitis (such as eczema) and iron deficiency. The research here is emerging, but if you’re struggling with chronic skin conditions, you might consider asking your doctor to check your iron levels.

And if you're noticing any of these other symptoms above, you also might consider having a chat with your doctor.

This is pretty trippy and no, it isn’t a TLC reality show pitch, it’s very real. Pica is a condition where people crave and eat non-food items, and it's often linked to iron deficiency. It can happen because the body is trying to make up for the missing nutrients in unusual ways.

When iron levels are low, the body might "signal" this deficiency by prompting cravings for substances like dirt, ice, or clay. 

The exact mechanism isn’t fully understood, but it’s believed that the brain might be trying to find something to help absorb or compensate for the lack of iron. (9)

Please pass the…clay…? More like pass the phone and call your doctor!

Iron deficiency doesn’t discriminate, but there are certain groups who are more vulnerable than others, including: (1),(3)

• Women of reproductive age – Between menstruation and the demands of pregnancy, our iron needs are higher. 

• Pregnant women – Growing a tiny human? You’ll to need more iron to support both you and your little one.

• Vegetarians and vegans – Iron from plant-based sources isn’t absorbed as easily, so you’ll need to be extra mindful about getting enough.

• Young children – Rapid growth means their bodies need more iron to keep up.

• Individuals with medical conditions – If you’ve got gastrointestinal diseases (Crohn’s, IBS, etc.) or malabsorption issues (caused by SIBO, Leaky Gut, etc.), your body might struggle to absorb iron properly.

If you fall into any of these categories, you’re at higher risk for iron deficiency, and it’s worth keeping a close eye on your iron levels.

Absolutely! And you’ve got two main types of iron to choose from: heme (found in animal sources) and non-heme (found in plant-based foods). (1),(3),(6)

Here’s where you can find both:

• Heme iron (from animals which your body absorbs easily):

  • Red meat (beef, lamb)

  • Poultry (chicken, turkey)

  • Fish (salmon, tuna)

  • Liver (an iron powerhouse)

• Non-heme iron (from plant-based sources):

  • Beans and lentils

  • Tofu

  • Spinach and other leafy greens (think Popeye!)

  • Fortified cereals

  • Nuts and seeds

Tip: To boost iron absorption, pair your iron-rich meals with vitamin C - think citrus, tomatoes or bell peppers!

Bon appétit! (Or as we say here in Barcelona, ‘Bon profit!’) 

In many cases, a well-balanced diet can provide enough iron, especially for those with mild deficiency. However, severe iron deficiency or anemia may require targeted treatment, including iron supplements. Always consult your physician.

Here’s why: (7)

Absorption Rates Matter:
Iron comes in two forms: heme (animal sources) and non-heme (plant-based). Heme iron is more easily absorbed, while non-heme iron requires more effort. If you have iron deficiency anemia, you may not absorb enough from plant sources alone, making animal-based options (like red meat and poultry) more effective for raising iron levels.

Bioavailability:
Non-heme iron can be better absorbed when paired with vitamin C-rich foods (like citrus or bell peppers). For example, a spinach salad with lemon helps improve absorption.

Iron from Food Is Slower:
If you’re iron deficient, it takes time for food-based iron to make a significant impact. Supplements provide higher doses for quicker results.

Special Conditions:
Conditions like gastrointestinal issues or IBS can hinder iron absorption, making supplements necessary.

For mild deficiency, focus on iron-rich foods paired with vitamin C to improve absorption. But if you have iron-deficiency anemia, a conversation with your doctor is essential.

Some things can help boost your iron absorption, while others can get in the way. Check these out: (1),(4),(5)

This can help absorption:

• Vitamin C is your best friend when it comes to iron. Pair your iron supplement with a vitamin C-rich food (like citrus or bell peppers) to boost absorption.

These can hurt absorption:

• Calcium (found in supplements or dairy) can interfere with how your body absorbs iron. So, try not to take calcium and iron together - give them some space!

• Caffeine (hello, coffee, tea, and sodas) can also mess with your iron absorption. To make sure you’re getting all the benefits of your supplement, try to space it out from your caffeine fix.

• Some foods like high fiber foods, such as whole grains, raw vegetables, and bran can limit iron absorption.

• Magnesium and zinc can also compete with iron for absorption in the intestines.

Iron is best absorbed on an empty stomach, however some iron supplements can cause stomach cramps, nausea and diarrhea. You may need to take iron with a small amount of food to avoid these issues. (3)

Different forms of iron have different side effects, the main side effects are usually gastrointestinal, which can include: (5)

• Constipation or diarrhea

• Upset stomach or nausea

• Dark or black stools (This is actually harmless! BUT do tell your doctor right away if your stools are tarry and black or have red streaks in them!)

If any of these are bothering you, it might be time to chat with your doctor about adjusting your dosage or switching to a different form of iron that’s easier on your system.

Remember to always speak with your physician about the best time to take iron for your body. Here’s a short list to review: (5)

• Antacids and other stomach acid-reducing medications (Tums, Rolaids, etc)

• Antibiotics (Tetracycline, Ciprofloxacin and Penicillin)

• Medications used for Parkinson’s disease and seizures

• Thyroid medications (Synthroid)

Okay, we’re all done! Congrats on getting this far - you’re a superstar indeed! I hope this has been a helpful peek into the world of iron. As I mentioned, always talk with your physician about your iron levels and what your body needs.

If you have questions, comments or want to share your own story or experience with iron, hit reply - I love a chat! 

I’ll see you on Monday for The Hairy Chin Newsletter and in two weeks for the next installment of The Hairy Chin Supplement Scoop! 

Happy weekend y’all!
Spencer Moore

DISCLAIMER: The information shared here is for informational and educational purposes only. It is not medical advice and should not be treated as such. I am not a doctor or licensed healthcare professional. Always consult with a qualified provider before making any medical decisions, changing your health routine, or starting a new treatment. This content is here to help you learn and advocate for yourself, what you do with it is entirely up to you. 💛

Sources:

1.  _{https://www.consumerlab.com/reviews/iron-supplements-review/iron/?search=Iron}

2. _{https://www.ucsfhealth.org/education/hemoglobin-and-functions-of-iron}

3. _{https://my.clevelandclinic.org/health/drugs/14568-iron-oral-supplements-for-anemia}

4. _{https://www.ncbi.nlm.nih.gov/books/NBK557376/}

5. _{https://medlineplus.gov/ency/article/007478.htm}

6. _{https://www.nhs.uk/conditions/vitamins-and-minerals/iron/}

7. _{https://www.ncbi.nlm.nih.gov/books/NBK540969/}

8. _{https://www.healthdirect.gov.au/iron-studies-blood-test#}

9. _{https://my.clevelandclinic.org/health/diseases/22944-pica}