Iron is found in the body mainly in hemoglobin (present in red blood cells) and myoglobin (in muscles), in addition to being part of various enzymes.
How does it work?
Oxygen transport
- Allows red blood cells to carry oxygen from the lungs to the tissues.
Energy production
- It intervenes in the mitochondrial respiratory chain, essential for generating ATP, the energy “currency” par excellence.
Immune and neurological support
- It is essential for the proper functioning of the immune system and for brain development, especially important in children and during pregnancy.
Properties and benefits according to science
Treatment of anemia
A meta-analysis by Tolkien et al. (2015), which included 43 studies with more than 6,000 patients, showed thatOral iron supplementation significantly increases hemoglobin(approximately 2 g/dL in 4-12 weeks)and ferritin reserves, reducing anemia. However, one thing stood outhigh frequency of gastrointestinal effects such as nausea and constipation.
Physical and sports performance
In 2015, Govus studied endurance athletes exposed to altitude training. They found that adequate ferritin levels before training andCorrect oral iron supplementation helped maintain optimal iron parameters and increase hemoglobin mass., which favored adaptation to altitude training and performance.
Furthermore, Woods et al. (2014) showed thatIntravenous iron supplementation for four weeks reduced the perception of fatigue and improved mood in long-distance runners, highlighting the potential of iron to improve subjective well-being and recovery.
Fatigue reduction
Favrat et al. conducted a 2014 trial in 198 women with low ferritin levels (<50 ng/mL) but without anemia.Supplementation with 80 mg/day of elemental iron for 12 weeks significantly decreased the feeling of fatigue and improved quality of life.in daily activities.
Health during pregnancy
Peña-Rosas et al. (2015), in a meta-analysis with more than 43,000 women, confirmed thatDaily iron supplementation during pregnancy reduces the risk of maternal and neonatal anemia and improves birth weight.The authors recommend routine supplementation in this population as a preventive strategy.
Practical tips:
- Take on an empty stomach or with vitamin C to improve absorption.
- Avoid taking it with coffee, tea, dairy products, or foods rich in calcium, as they reduce its bioavailability.
Conclusions
Iron isessential for oxygen transport, energy production, and the functioning of the immune and neurological systems.
Scientific evidence supports its use forcorrect anemia,reduce fatigueandimprove physical performance, especially in athletes and during thepregnancy.
But be careful, consumptionIt must be carried out in an individualized and controlled mannerto avoid adverse effects and ensure your safety.