Found in liver, heart, kidney, lean meats, shellfish, dried beans, fruit, nuts, green, leafy vegetables, whole grains, blackstrap molasses.

Iron is essential for the formation of hemoglobin, which is present in red blood cells, and myoglobin, a molecule that transports oxygen in muscles. By taking an iron supplement it is possible to cure and prevent iron-deficiency anemia, as well as stimulate the immune system. Iron can be used to improve muscular and athletic performance, and prevent fatigue. People who may benefit from iron supplements include vegetarians and vegans, athletes, those who have recently undergone surgery, and women of childbearing age.

Anemia (pallor, weakness, persistent fatigue, labored breathing on exertion, headaches, palpitation), young children suffer diminished coordination, unbalanced attention span and memory, older children have poor learning, reading and problem-solving skills, depressed immune system with decreased ability to produce white blood cells to fight off infection, concave or spoon-like fingernails and toenails.

The RDA is 10mg for men, 18mg for women, and this should be adequate. Experts recommend consuming vitamin C-rich food or drinks, such as orange juice, at the same time as taking supplementary iron as vitamin C improves iron absorption. Do not use inorganic iron (ferrous sulfate) as a supplement as it destroys vitamin E, use organic iron (ferrous fumarate, ferrous citrate or ferrous gluconate) instead.

The maximum safe level for iron is 15mg for long-term usage and 80mg for short-term usage.

Iron can cause side effects such as abdominal pain and diarhhea, nausea, and vomiting. All side effects of iron supplementation should be reported to a doctor. Do not supplement iron without first having a laboratory diagnosis of anemia. Elevated iron or ferritin blood levels is thought to increase free radical damage, and has also been linked to an increased risk of cancer, diabetes, heart attack, infection, systemic lupus erythematosus (SLE), and Huntington’s disease. Excess iron may also worsen the symptoms of rheumatoid arthritis. Overdose of iron is dangerous.

SOLUBILITY: Insoluble in water