Iron Myths: The Truth About Iron Absorption, Deficiency, and Supplements

What is Iron?

Iron is an essential mineral that plays a crucial role in our bodies. It’s a key component of hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Without enough iron, our bodies struggle to produce sufficient healthy red blood cells, leading to fatigue, weakness, and other health issues.

Beyond oxygen transport, iron is also vital for:

• Energy production – helping convert food into usable energy.

• Cognitive function – supporting brain health and mental clarity.

• Immune support – aiding in immune system function and overall health.

Myth #1: Red meat is the only iron-rich food

The Truth: While red meat is a well-known source of iron, it is not the only option nor is it necessary for maintaining a healthy iron level. Iron can be found in both animal and plant-based sources as two different types:

• Heme iron: Found in red meat, poultry, and seafood. This form of iron has a higher bioavailability, meaning your body absorbs this type of iron more effectively from diet (Hooda et al., 2014; Richard & Ines, 2010). 

• Non-heme iron: Found in spinach, quinoa, nuts, seeds, beans, and lentils. This form of iron is mostly found in plants and is less well-absorbed than heme iron (Hooda et al., 2014; Richard & Ines, 2010). 

Myth #2: Iron deficiency only affects women

The Truth: While it is true that women are more at risk for iron deficiency and anemia, everyone could also be susceptible to being iron deficient. About one in three US adults may have an iron deficiency (Howard, 2024). 70% of iron deficiency goes undiagnosed as the diagnosis relies on the ferritin and hemoglobin blood test (Jefferds et al., 2022). 

Women are at a higher risk of iron deficiency due to biological functions such as menstruation, pregnancy, and lactation (Tawfik et al., 2024). 

Vegans and vegetarians struggle to meet their dietary iron requirement because of the lack of red meat and low bioavailability of non-heme iron from plant-based foods. 

Athletes, especially women athletes, are also at a higher risk of iron deficiency. Their intensive training regimen causes repeated microtears in muscles and excessive sweating, leading to a more rapid loss of red blood cells and iron (Koikawa, 2008). 

Myth #3: We absorb 100% of the iron we eat

The Truth: Heme and non-heme iron have different absorption rate in our bodies. The absorption of heme iron is estimated to be around 15-35%, and the absorption of nonheme iron is about 3-20% (InsideTracker, 2024). As a result, most of the dietary and fortified iron gets passed into your colon. 

Factors that could affect your iron absorption:

• Vitamin C: Vitamin C boosts your iron absorption. By combining iron-rich foods with vitamin C foods like red meats and bell peppers or spinach and citrus fruits, your body can absorb iron more effectively.

• Dairy: Dairy products like milk could inhibit your iron absorption. It is recommended that iron supplements should not be taken within 2-4 hours of consuming dairy products. (Lönnerdal, 2010). This is particularly inconvenient for most individuals as calcium-rich diets are also essential for daily functionality and bone strength.

• Caffine: Your morning coffee/tea could also negatively interfere with the iron absorption. This is because polyphenols in these beverages can bind with the iron you consumed, preventing it from being absorbed properly in your body (Ultrich, 2024). 

• Lactoferrin: Lactoferrin increases iron absorption in your body and protects your gut against bacterial infections (Kowalczyk, 2022). Lactoferrin is a bioactive milk protein that has iron-binding capabilities. Lactoferrin also can be found in colostrum, the first milk made after a baby is born, and other bodily fluids like tears. 

Myth #4: The more iron the better

The Truth: More iron does not mean better health. In fact, excess iron can damage the gastrointestinal tract and upset stomach.

As most of dietary and supplemental iron is not absorbed in your body, more than 80% of iron will pass into the colon. This can fuel pathogenic bacteria and increase intestinal inflammation (Jaeggi et al., 2015; Okeke et al., 2004). In addition, free-floating iron in the intestinal tract can increase the production of reactive oxygen species, which can lead to further inflammation in the gut (Gasche et al., 2004).

In brief, too much iron, especially from iron supplements, could cause many gut issues, leaving you feeling bloated, nauseous, or constipated. 

Myth #5: Taking traditional iron supplements is the only option

The Truth: Iron supplement is not the only option in increasing your iron level. Iron supplements have many downsides:

• Low absorption rate

• Digestive side effects

• Iron overload risk

Read more on iron supplements: the good and the bad

IronKind is a smarter way to boost iron levels. IronKind is a unique supplement that combines the power of lactoferrin and prebiotics to enhance iron absorption while supporting a healthy gut microbiome with: 

• Science-backed ingredients

• A natural way to support iron absorption

• Gentle on your gut formulation

Lactoferrin in IronKind could optimize the uptake of iron from diet and minimize the risk of free-floating iron in the gut. Prebiotics further nurture the beneficial bacteria, providing a healthy and balanced gut to improve nutrient absorption.

Unlike many lactoferrin on the market, IronKind’s lactoferrin utilizes precision fermentation technology in the production process, making it a vegan-friendly option. This innovative approach ensures a sustainable and animal-free source of this vital protein. Learn more about how IronKind can help you.