Iron is a mineral that helps support many functions in the body, so it’s important to try and get enough of it. Iron is an essential part of hemoglobin, the oxygen-carrying molecule in red blood cells, and is found in a variety of foods as well as supplements. Ahead, we’ll explore iron, its roles and benefits, plus some of our popular iron supplements to consider adding to your wellness routine. 

What is iron? 

Iron is an essential mineral that is involved in various processes within the body. Most of the iron present in the body is found in hemoglobin, a protein in red blood cells that transfers oxygen from the lungs to tissues. Since iron is an essential component of hemoglobin, it plays a significant role in oxygen transport.

Iron is recycled within the body, with minimal losses occurring through waste. As a result, it is highly conserved in the body of most adult men and postmenopausal women. However, females who menstruate regularly lose iron through blood and therefore have higher requirements for iron than men and older women.

Importance of iron 

Iron plays a role in many functions and processes in our bodies and offers numerous health benefits, including: 

• Helps transfer of oxygen from the lungs to tissues* 
• Supports healthy red blood cell production* 
• Supports muscle function* 
• Necessary for physical growth and neurological development* 
• Can help reduce signs of fatigue and restore energy reserves for those low in iron*† 

Foods high in iron 

Many foods are rich in iron, either naturally or through a process called fortification where nutrients like iron are added to enhance their nutritional value. 

There are two primary types of dietary iron: heme and non-heme iron. Heme iron comes from hemoglobin and is present only in animal-based foods. Non-heme iron is found in plant-based foods and fortified sources. Heme iron is more easily absorbed by the body than non-heme iron. 

Some foods rich in heme iron include: 

• Beef 
• Chicken 
• Pork 
• Shrimp 
• Tuna 
• Oysters 
• Eggs 

Some foods rich in non-heme iron include: 

• Fortified cereals, bread, and pasta
• Dark leafy greens like spinach and kale 
• Beans and peas 
• Nuts and seeds 
• Tofu 

How much iron should I consume per day? 

It’s important to meet your nutritional needs for iron and reap the numerous health benefits that iron provides. The Daily Value (DV) for iron is 18 mg/day for ages 4+. The %DV is what you see on the Supplement Facts section of a supplement label and is set by the FDA as a general reference amount. The Recommended Dietary Allowances (RDAs) are set by the Food and Nutrition Board at the Institute of Medicine of the National Academies and are more reflective of age, sex, and life stage. 

The Recommended Dietary Allowances for iron: 

• Men age 19+ years: 8 mg/day 
• Women age 19-50 years: 18 mg/day 
• Women age 51+ years: 8 mg/day 
• Women age 19+ years, during pregnancy: 27 mg/day 
• Women age 19+ years, during lactation: 9 mg/day 

Shop Nature’s Way iron supplements 

Nature’s Way offers a few supplements to help you achieve your iron goals.

• Liquid Iron is a convenient, gentle, and sugar-free liquid iron supplement. With 18 mg per 1-tablespoon serving, you’re getting 100% of the Daily Value for iron in a highly absorbable form. This supplement helps restore energy reserves and reduces signs of fatigue for those with low iron.†* 
• Ultimate Iron® delivers 50 mg of iron in each 2-softgel serving, offering a convenient way to replenish iron levels and support cellular energy production.* Ultimate Iron supports red blood cells to produce hemoglobin, therefore aiding in the transfer of oxygen to your tissues.* 
• Nature’s Way Iron capsules provide 18 mg of iron per serving to promote healthy red blood cells.* 

†1 in 6 US adult premenopausal women (ages 20-49y) are deficient in iron.