Iron and Energy Metabolism: Why Iron Is Key for Vitality and Fatigue Prevention

Iron and Oxygen Transport

Iron is a central component of hemoglobin, the protein inside red blood cells that binds oxygen in the lungs and delivers it to tissues throughout the body. It is also part of myoglobin, which stores oxygen in muscles and makes it available during physical activity (2). If iron levels are too low, oxygen delivery becomes impaired. This lack of oxygen leaves cells struggling to generate energy, often resulting in chronic fatigue, dizziness, shortness of breath, and poor concentration (3).

Iron also supports enzymes involved in metabolic pathways, including those that help convert food into usable energy. This makes adequate intake essential not only for blood health but for overall vitality and performance (4).

How Iron Needs Differ Between Men and Women

Iron requirements vary significantly between men and women due to differences in blood loss and physiological demands. Adult men generally need about 8 mg per day, while women of reproductive age require around 18 mg daily to compensate for menstrual losses (5). During pregnancy, needs rise even further to support both the mother’s expanded blood volume and the growing fetus (6). After menopause, women’s iron needs decrease and become similar to men’s. These variations explain why women are at a higher risk of deficiency throughout much of their lives.

Practical Tips for Adequate Intake

• Include iron-rich foods in your diet, both heme iron from meat, poultry, liver and fish, and non-heme iron from beans, lentils, whole grains, leafy greens, nuts, seeds, and fortified cereals.
  
  
• Pair plant-based iron sources with vitamin C-rich foods such as citrus fruits, tomatoes, or peppers to enhance absorption, and try to avoid tea or coffee with meals as they can reduce uptake.

The Bottom Line

Iron is far more than a trace mineral. It is the cornerstone of oxygen transport, energy metabolism, and fatigue prevention. Because needs differ between men and women, paying attention to intake is especially important for women of childbearing age and during pregnancy. By making mindful food choices, it is possible to meet daily requirements and keep both energy and health at their peak.

However, too much iron — especially from supplements— can be harmful. Excessive iron intake may lead to gastrointestinal distress, oxidative stress, or even iron overload, a condition that damages organs over time. Unlike iron from food, which the body regulates more efficiently, supplemental iron bypasses natural absorption controls and may accumulate to toxic levels in the body. This is why iron supplements should only be used when there is a clear medical need, such as a diagnosed deficiency or during pregnancy, under healthcare supervision (7).