Importance of Iron for Energy

A common reason for fatigue is iron deficiency.  Iron deficiency is labeled anemia and can be diagnosed based on low hematocrit, hemoglobin, and MCV on a Complete Blood Count (CBC). More common and less frequently tested by conventional medicine, iron insufficiency can be detected much sooner and therefore treated to correct fatigue before it progresses to frank anemia by running more precise blood tests.  To determine if iron insufficiency is a causative factor in fatigue, blood tests should include a ferritin, serum iron, and total iron binding capacity as well as a CBC.  
 

Iron is an essential mineral needed to transport oxygen to tissues.  It is also necessary for DNA repair and mitochondrial energy production.  Insufficient iron can cause anemia and symptoms of fatigue, pallor, hair loss, poor exercise tolerance, restless legs, and poor cognitive development in children.  Too much iron can accumulate in tissues and cause oxidative stress (called hemochromatosis).

Most iron comes from heme sources or animal protein. Because of this vegetarians are at risk for deficiency as are people who limit red meat intake for health reasons.  Others at risk include women with heavy menstrual bleeding, athletes engaged in intense endurance exercise, and people with impaired digestion and absorption. We encourage consuming iron-rich foods along with Vitamin C to increase absorption.  

How much do I need? The recommended daily allowance is 8mg for men, 19mg for women, and 27mg during pregnancy.  Individualized intake should be based on lab results including your CBC and ferritin. Often, we recommend around 40mg per day to correct deficiencies. Cooking in cast-iron skillets can also increase your intake – add 5mg per saucy, vitamin C-rich dish that you cook in cast iron.