Iron

Our bodies need a certain amount of iron to function as they should. Iron is there to help control and regulate our bodily processes, from supporting energy yielding metabolism to normal cognitive function helping us concentrate. Iron can also play an important part in making sure our immune system functions normally.

Many foods are already high in iron, which is categorised by haem iron and non-haem iron. The difference between the two is that haem iron is better absorbed by the body and found in animal products. Non-haem iron is more common in plants.

Haem iron sources include:

• Red meat, including beef
• Poultry, including chicken
• Liver (although this isn’t recommended for pregnant women)
• Oysters
• Canned fish, including sardines and tuna

Non haem iron sources include:

• Legumes
• Spinach
• Tofu
• Vegetables
• Fortified grains
• Some breakfast cereals

The question of whether you should take iron supplements all depends on your daily diet and if you’re getting enough iron to start with. Some people who follow a vegan or vegetarian diet may find their iron levels are low because the body doesn’t absorb as much iron from plant sources (non-haem iron) as it does animal products.

People who should pay careful attention to their iron levels include:

• Female athletes
• Vegetarians
• Vegans
• Pregnant women
• Women who have just experienced a heavy period
• Anyone with an iron deficiency

It all depends on your age, gender and lifestyle. Some people will naturally need more iron than others. As a guideline, the NHS recommends the following amounts:

• 8.7mg a day for men over 18
• 14.8mg a day for women aged 19 to 50
• 8.7mg a day for women over 50

If you have a child or children who have a balanced diet, they shouldn’t need iron supplements. However, if they are a picky eater, iron supplements, and multivitamins that are specially formulated for kids can be useful for topping up their iron supply.

The Healthline Parenthood site recommends the following amounts of iron for kids:

• Ages 1 to 3 years: 7 milligrams per day
• Ages 4 to 8 years: 10 milligrams per day

If you’re unsure, always check with your GP or consult a pharmacist. Some multivitamin products on the market also contain added iron, with specific dosage information on the label. Babies usually get enough iron from breast milk or specially formulated milk if you are bottle feeding.

Our supplements range is full of iron products, including quality Holland & Barrett tablets and capsules and herbal formulas like Floradix. Some products include added folic acid and vitamin B12 while iron supplements aimed at children often come as gummies. If you think you might be iron deficient, see your local GP or practitioner.