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Iron
Reviewed by Medicinsk Expert•Last updated: 2026-10-22•Food Nutrition

Iron

Iron is a critical mineral used to produce hemoglobin, which carries oxygen throughout the body and supports healthy muscle and organ function.

What is iron?

Iron is a mineral that our bodies need for growth and development. Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body. Iron is also important for healthy muscles, bone marrow, organ function, and the production of certain hormones.

How do you get iron?

Iron is found naturally in many foods and is added to some fortified products. High-iron foods include:

  • Lean meat, seafood, and poultry
  • Iron-fortified breakfast cereals and breads
  • White beans, lentils, spinach, kidney beans, and peas
  • Nuts and some dried fruits, such as raisins

Iron is also available in supplements, either on its own or as part of multivitamin/mineral supplements.

What causes low iron?

Most people in the United States get enough iron, though needs vary based on age, sex, and diet. Causes of low iron include blood loss, poor diet, or absorption issues. Those more likely to have low iron include people who:

  • Have heavy periods
  • Are pregnant or breastfeeding
  • Are infants (especially if born premature or low birth weight)
  • Are frequent blood donors
  • Have cancer, certain digestive diseases, or heart failure
  • Are on kidney dialysis
  • Have trouble absorbing iron due to digestive conditions (such as celiac disease, ulcerative colitis, Crohn's disease, or Helicobacter pylori infection) or weight loss surgery

What happens if you don't get enough iron?

If you have too little iron, you may develop iron-deficiency anemia. While it may not cause symptoms at first, over time it can lead to fatigue, shortness of breath, and trouble with memory and concentration. Treatment is usually managed with iron supplements.

What happens if you get too much iron?

Too much iron can damage your body. In healthy individuals, taking too many iron supplements can cause constipation, nausea, vomiting, abdominal pain, and diarrhea. Higher levels can cause ulcers, while extremely high levels can lead to organ damage, coma, and death.

A disease called hemochromatosis, which is inherited, can cause iron to build up in the body. It is usually treated by regularly removing blood and iron from the body.

Frequently Asked Questions

Yes, it is possible to meet iron needs on a plant-based diet, but it requires careful planning because plant-based iron (non-heme iron) is not absorbed as efficiently as animal-based iron (heme iron). Good plant sources include lentils, chickpeas, tofu, tempeh, spinach, kale, pumpkin seeds, and fortified cereals. To improve absorption, pair these foods with vitamin C-rich foods like bell peppers, strawberries, or citrus fruits. Avoid drinking tea or coffee with meals, as the tannins in these beverages inhibit iron absorption.
Early symptoms of low iron often appear before anemia is diagnosed and can be subtle. Common early signs include unusual fatigue or weakness, pale skin, cold hands and feet, and brittle nails. You might also notice a craving for non-food items, known as pica, or a sore tongue. If you experience these symptoms, especially if you have risk factors like heavy menstrual periods or a restrictive diet, it is important to speak with a healthcare provider for a blood test.
To maximize absorption, take iron supplements on an empty stomach with a glass of water or a source of vitamin C, such as orange juice, which helps the body absorb the mineral. Avoid taking iron with coffee, tea, milk, or calcium supplements, as these can significantly block absorption. If taking iron on an empty stomach causes nausea or stomach pain, you can take it with a small amount of food, but be aware that absorption will be slightly lower. Consistency is key, so take it at the same time each day.
Individuals at highest risk include women of childbearing age with heavy menstrual periods, pregnant and breastfeeding women, infants (especially premature or low birth weight), frequent blood donors, and people with digestive conditions like celiac disease or Crohn's disease that impair absorption. For healthy adults, routine testing is not always necessary unless symptoms are present. However, high-risk groups should discuss regular monitoring with their doctor, typically every six months to a year, or more frequently if they are actively being treated for anemia.
Source: MedlinePlus, National Library of Medicine

MedlinePlus brings together authoritative health information from the National Library of Medicine (NLM), the National Institutes of Health (NIH), and other government agencies and health-related organizations.

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