Understanding Iron: Functions, Foods and the Best Forms for Your Body

What is Iron and Why Do We Need It? 

Iron is a mineral that is an essential component of haem and various coenzymes, playing critical roles in essential biochemical pathways. Iron has multiple functions including: 

Production of Haemoglobin: Iron is one of the building blocks needed to produce a protein called haemoglobin which is found in red blood cells.6 

Oxygen Transport: Haemoglobin transport oxygen from the lungs to all cells needed for cellular respiration.6 

Boosts Energy Production: Iron helps carry oxygen through the blood and supports energy production in your cells by powering enzymes in the mitochondria (the powerhouse of the cell) that converts food into cellular energy.9 

Immune Support: Maintaining healthy iron levels is important for building strong immunity.2 

Cognitive Function: Iron supports cognitive function through the transport of oxygen to brain tissue and the production of neurotransmitters like serotonin.4 

Where to Find Iron: A Food First Approach 

To maintain optimal iron levels, focus on including these iron-rich foods in your diet: 

Haem vs Non-haem Iron: 

Iron supplementation is generally divided into two main types: 

Haem iron is sourced from haemoglobin and myoglobin in animal products including red meat and offal. It is known for its high bioavailability, and this form is less affected by dietary factors that may enhance or inhibit iron uptake.6 

Non-haem iron, commonly found in plant-based foods and fortified products, is typically present in supplements as either ferrous or ferric salts. It has lower and more variable absorption rates and is more affected by dietary factors that may enhance or inhibit iron uptake.6 

Non-haem iron sources are typically affected by compounds like tannins, polyphenols and phytates which can affect absorption. These compounds can be found in tea, coffee and some vegetables and can bind to iron, reducing the amount of iron that gets absorbed in the intestines.6 

How To Enhance Iron Absorption? 

Iron absorption can be improved by consuming it alongside enhancers including: 

Types of Iron: 

Wholefood Buckwheat Iron: The Wholesome Hero 

What is it? Germinated buckwheat is considered a whole food source of iron which contains a balanced complex of vitamins and minerals, in an easily digestible form.  

How is it formed? To produce nutrient-rich buckwheat powder, buckwheat seeds are soaked with pure vitamins and minerals, let sprout and then blended and dried into a fine nutritious powder.7,8 

Why Its Beneficial: Germination further enhances the nutritional value by increasing the levels of essential amino acids and minerals. Therefore, wholefood iron contains a complex of balanced vitamins and minerals, in an easily digestible form allowing them to have a beneficial effect on the human body. 

Iron Bisglycinate: The Gentle Companion: 

What Is It? This gentle form of iron is formed by the binding of two molecules of an amino acid called  glycine to one iron atom. Iron bisglycinate is easily absorbed by the body in its complete form.  

Why Its Beneficial:  Due to its unique structure, iron bisglycinate is not blocked by iron absorption inhibitors including phytates. This form is absorbed more effectively in the gut which may help reduce stomach discomfort and possibly increase adherence to iron supplements.1,3 

Iron Fumarate: The Stubborn Expert 

What Is It? Ferrous fumarate is a form of iron commonly found in supplements prescribed to treat iron deficiency. It’s made by combining ferrous iron with fumaric acid, forming a stable salt that helps iron absorb efficiently in your digestive system. 

Why Its Beneficial: This form delivers a high dose of elemental iron, however, its strength can sometimes lead to digestive discomfort, such as stomach upset or constipation. However, it’s companions above are more premium and offer greater benefits. 

Iron Sulphate: The Heavyweight 

What is it? Similar to iron fumarate, this form combines ferrous iron with a sulphate ion to form a stable salt.   

Why Its Beneficial: Although it delivers a strong dose of elemental iron, which helps boost low iron levels quickly, it can be tough on the stomach, making it harder for some people to stick with it. 

Liposomal Iron: The Experimental Innovator 

What Is It? Liposomal supplements use tiny fat-based bubbles to protect nutrients during digestion. This helps them get absorbed more easily into your cells, potentially improving how well your body uses them. 

Why Is It Beneficial? Many claims suggest that liposomal encapsulation enhances nutrient absorption by protecting the mineral through digestion, improving bioavailability. However, while there is some evidence supporting this for vitamins, research on minerals like iron is less conclusive with results being limited in most studies.5 

From Diet to Supplements: Making Iron Work For You 

Iron comes in many forms, each with its own unique benefits. Whether through diet or supplementation, maintaining steady iron levels is essential for overall health. Selecting the most suitable form of iron can make a big difference, it's all about finding the right balance for your body. While dietary iron should always be the foundation, our Iron Complex offers a well-balanced and effective dose, complemented by key nutrients like vitamin C, copper, and B-complex vitamins that help enhance absorption and support optimal iron utilization.

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