Iron… it’s more than just for pumping up those muscles! It’s actually a mineral and is extremely important for your health. And it’s also one of the most prevalent nutrient deficiencies, with iron-deficiency anemia affecting nearly 25% of the entire world. [1]
If you’re reading this, the chances are that you’re living a fit lifestyle. I’d wager you’re also a ZGYM member and are crushing it with me at home with those intense workouts. Should either of those be the case, then heads up- you’re going to want to pay even more attention to iron, since lacking enough could sabotage your training.
Now let’s not waste any more time. I’m here to give you the 411 on iron so you can understand why it’s so important, and how you can get plenty of it with your diet whether you’re a plant-based eater or die-hard carnivore.
Are you ready? Then let’s get to it!

Iron: What It Does

In the body, iron functions as an essential mineral, and can be found in every single cell of our body. It’s found in and needed for the creation of hemoglobin, which helps to carry oxygen from the lungs and transport it to the tissues of the body. Hemoglobin stands for nearly two-thirds of our body’s iron (and about 25% is stored as ferritin in our cells), so by not having enough of either of these, we can soon develop a deficiency in red blood cells known as anemia. And without adequate oxygen transport, our tissues, cells, and body systems cannot receive the vital nutrients they need in order to carry out essential functions. [2] [3]
Aside from oxygen transport, iron is also important for:

• Brain Health (boosting concentration, maintaining even moods)
• Energy and Exercise Performance
• Building Muscle
• Immunity (aiding in warding off infections)
• Metabolism
• Thyroid Health (with a deficiency impairing thyroid hormone breakdown)
• Supporting the growth and development of infants and children
• Creation of DNA
• Healthy Hair, Skin, and Nails
[4] [5] [6] [7]

Causes of Iron Deficiencies

Because iron is such a common deficiency, there are a number of causal factors behind it. Please go over this list very carefully, since you may be surprised to find that you may not be getting as much as you need:

• Menstruation: Ladies, thanks to our menstrual cycle, we’ll be losing a hefty amount of iron each month! The risk of developing a deficiency is even greater if you’re bleeding heavily (which is a condition known as menorrhagia). [8]
• Pregnancy: The body needs even more iron to produce more blood in order to supply the growing baby with oxygen. While it’s not uncommon for women to develop anemia (i.e., low/deficient iron) during pregnancy, it’s imperative that they resolve the deficiency as soon as possible. The anemia could potentially cause premature birth, low birth rate, and development complications in the baby. [9]
• Frequent Blood Donations
• GI Bleeding (as a result of inflammation due to gastritis, ulcers, hemorrhoids, angiodysplasia, diverticulitis, or tumors)
• Diet (notably imbalanced plant-based diets; if you’re going to be eating this way, it’s important to ensure you’re getting enough iron from the right sources- more on that later)
• Blood Loss from the Kidneys, Bladder, or Chronic Nosebleeds
• Extremely Active Lifestyles (this is for athletes or those of you who workout intensely on a regular basis; athletes are susceptible to an iron deficiency due to iron being lost through their sweat)
• Being on Kidney Dialysis
• Intravascular Hemolysis (this is a special condition when red blood cells suddenly start breaking down in the bloodstream, causing iron to be released and excreted in the urine; it can occur in those who regularly do vigorous exercise, like jogging, or have other conditions and disorders like TTP and DIC, or a damaged heart valve)
• Medications (some medications can block your body’s ability to absorb; these include Panmycin, Levaquin, Colestid, Cipro, Prevalite, ACE inhibitors, Zantac, and Prilolsec; check in with the doc to make sure your iron stores are still good if you’re taking any of these!)
[10] [11] [12]

The Symptoms and Signs of an Iron Deficiency

Next item on our list is covering the symptoms and signs of an iron deficiency. If you’re experiencing any of these things, I recommend you seek medical help as soon as possible:

• Sudden, unexplainable fatigue or lack of energy
• Weakness
• Shortness of breath (especially around physical activity)
• Chest pain (especially around physical activity)
• Rapid heartbeat
• Pale or yellow “sallow” skin
• A “whooshing” or pounding in the ears
• Brittle hair and nails
• Hair loss
• Spoon-shaped fingernails
• Trouble concentrating
• Poor memory
• Cold hands and feet
• Inflamed or sore tongue
• Lack of appetite
• Frequent headaches, dizziness, and lightheadedness
• Pica: The (unusual) craving for non-food substances like ice, dirt, chalk, paper, or starch
• Cracks on the corners of the mouth, mouth ulcers, and dry mouth
• Frequent infections
• Unexplainable anxiety
[10] [13] [14]

Time to Iron Up!

Let’s get the good stuff. It’s time to iron up, and prevent a deficiency. If you suspect or have a deficiency, please talk with a medical professional first. Otherwise, here’s how you can get enough through diet:

Note: For the Plant-Based Crowd:
If you’re going to be eating (mostly plants) or are going completely vegetarian or vegan, listen up. This style of eating is especially prone to developing a deficiency. Why? For two reasons. First, is that many times, the person eating this way doesn’t know how or is failing to get enough iron into their diet. Second is that while they are consuming plenty of iron-rich foods, they’re not absorbing the iron properly. Why? It all boils down to type. There are two types of iron: heme iron, which is bioavailable and easy for the body to absorb, and non-heme, which is not as absorbable. The former can be found in animal foods and the latter in plant foods.
In order to properly absorb the non-heme iron from plants, you’re going to have to pair them with foods that are rich in Vitamin C. [15]

Here are the top iron-rich foods for you to load up on (as an added bonus, I’ve included a yummy recipe for each category!):

Animal Sources: Liver (think pate), Clams, Mussels, Oysters, Beef, Turkey, Sardines, as well as Salmon, Halibut, Chicken, Whole Eggs, and Tuna [16] [17]

Make This At Home: Stir Fry Beef with Spicy Sauce (FM)

Plant Sources: Spinach, Swiss Chard, Pumpkin Seeds (pepitas), Quinoa, Tofu, Soy Beans, Legumes, Cacao (raw, dark chocolate), Parsley [18]
(In regard to the note above, be sure to pair these with Vitamin C rich foods like oranges, lemon, kiwi, bell peppers, kale, and broccoli.) [19]

Make This At Home: Popeye Smoothie (FM) (for the vegans out there: substitute the sour cream with coconut milk or a non-dairy yogurt and swap the whey protein for a plant based one)

Sources:

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5620749/
[2] https://www.webmd.com/vitamins-and-supplements/features/iron-supplements#1
[3] https://www.ucsfhealth.org/education/hemoglobin_and_functions_of_iron/
[4] http://irondeficiency.com/why-iron-so-important-your-health
[5] https://www.pharmicsvitamins.com/why-is-iron-important/
[6] http://www.irondisorders.org/our-need-for-iron/
[7] https://www.healthline.com/nutrition/best-vitamins-hair-growth#section6
[8] https://www.mayoclinic.org/diseases-conditions/menorrhagia/symptoms-causes/syc-20352829
[9] http://americanpregnancy.org/naturally/treat-iron-deficiency-naturally-pregnancy/
[10] http://www.hematology.org/Patients/Anemia/Iron-Deficiency.aspx
[11] http://www.gaudianiclinic.com/gaudiani-clinic-blog/2018/8/29/iron-deficiency-in-athletes
[12] https://www.healthline.com/health/10-reasons-iron-supplements#medications
[13] https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034
[14] https://www.healthline.com/nutrition/iron-deficiency-signs-symptoms#section11
[15] https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/iron
[16] https://www.healthline.com/nutrition/11-healthy-iron-rich-foods#section4
[17] https://www.webmd.com/diet/iron-rich-foods#1
[18] http://www.whfoods.com/genpage.php?tname=nutrient&dbid=70
[19] https://www.healthline.com/nutrition/vitamin-c-foods#section21