Iron
Iron supports red blood cell formation and oxygen transport, helping fuel your muscles, brain, and recovery systems.
Iron is a critical mineral for producing hemoglobin, the protein that carries oxygen in your red blood cells. It’s also essential for energy production, immune health, and mental focus — which makes it especially relevant for anyone training hard, menstruating, or recovering from injury.
Iron deficiency is one of the most common nutrient deficiencies worldwide. It can cause fatigue, brain fog, cold sensitivity, and in severe cases, anemia. Some people may also experience cravings for non-food items (a symptom called pica).
Animal-based foods like red meat, liver, and seafood contain heme iron, which is more easily absorbed than the non-heme iron in plant sources. Including vitamin C–rich foods like bell peppers or citrus with meals can help improve absorption.
Recommended Daily Intake
- Women: Ages 19-50: 18 milligrams Ages 51+: 8 milligrams
- Men: Ages 19-50: 8 milligrams Ages 51+: 8 milligrams
- Upper Limit: 45 milligrams
Deficiency Symptoms
- Fatigue, weakness
- Lightheadedness
- Confusion, loss of concentration
- Sensitivity to cold
- Shortness of breath
- Rapid heartbeat
- Pale skin
- Hair loss, brittle nails
- Pica - cravings for dirt, clay, ice, or other non-food items
Common Food Sources
- Oysters, clams, mussels
- Beef or chicken liver
- Organ meats
- Canned sardines
- Beef
- Poultry
- Canned light tuna