Iron is an essential mineral substance that ensures the proper transport of oxygen from the lungs to other tissues of the human body. It contributes to the production of red blood cells and hemoglobin, a red blood pigment whose role is to distribute oxygen in the body. Iron helps with the right metabolism important for energy production and also contributes to the function of the immune system. In addition, it reduces exhaustion and the feeling of fatigue and plays an important role in the cell division process.
The recommended daily dose of iron is 8 mg for adult men and 18 mg for adult women, and pregnant women should be taking up to 27 mg of iron. However, these suggested values may vary, for example, depending on physical activity, as iron loss is directly related to the sweat lost. Therefore, there might be iron deficiency, which can lead to anemia, indigestion, fatigue or hair loss. Risk groups are mainly children, young people and women who lose iron during the menstrual cycle. It is therefore important to compensate for the iron deficiency in the diet in the form of a nutritional supplement, such as Iron in the form of capsules.
The main sources of iron include legumes, beef, spinach, dairy products and nuts. However, iron from plant sources is more difficult for the body to absorb than iron from animal sources. Therefore, even vegans should not forget to get enough iron from foods or supplements. In this category you will also find the Iron complex, which is suitable for vegans, and contains a combination of iron, zinc, vitamin C and folic acid.