Iron is involved in key processes such as the production of red blood cells, oxygen transport to tissues, support of the immune system, and production of myoglobin. Additionally, it participates in many enzymatic reactions related to energy production and metabolism.

Iron is found in 2 forms:

• Heme iron, which is primarily found in animal-based foods and is better absorbed by the body (at a rate of about 15-35%).
• Non-heme iron, which is mainly found in sources of plant fibers, but has a lower absorption rate (about 2-20%).

Tips & Advice for Safe Consumption of Iron Supplements

1. Consume iron early in the morning on an empty stomach or in combination with vitamin C for better absorption. 
2. Do not exceed the recommended dose, as excessive iron can be toxic to your body. Indicatively, the recommended daily dose is 8 mg for men, 18 mg for women, and 27 mg for pregnant women. 
3. Choose the right form of iron according to your needs. For example, if you suffer from digestive problems, it is advisable to consume ferrous gluconate, which is gentler on the stomach, while if you need a high concentration in each dose, prefer ferrous fumarate.
4. Finally, combine non-heme iron with vitamin C, for better and faster absorption, but avoid consuming it in combination with calcium, as its effectiveness is reduced.

In which foods do we find iron?

Heme Iron

• Red meat, such as beef or lamb
• Poultry, such as chicken
• Fish & seafood

Non-Heme Iron

• Legumes, such as lentils, chickpeas, and beans
• Green leafy vegetables, such as spinach
• Fortified cereals, such as oats and quinoa
• Nuts & seeds, such as cashews, almonds, peanuts, and sesame seeds