Iron
Iron is an essential trace mineral found abundantly in red meat, shellfish, legumes, and fortified grains. It plays a central role in oxygen delivery throughout the body and is a component of hundreds of enzymes involved in energy metabolism. Iron deficiency remains the most prevalent nutritional shortfall globally, particularly affecting women of reproductive age, growing children, and endurance athletes.
Expert Evidence
5 references from 3 experts
“I take some iron during menstruation.”
This Is Everything Rhonda Patrick Supplements With
3:281 reference in 1 episode from 2024
Rhonda Patrick takes iron supplementally during menstruation to compensate for blood loss. No specific dosage, brand, or form is mentioned, and no broader benefits or cautions are discussed.
“Iron supplements can interfere with zinc absorption. People may also develop inflammation of the stomach or gastritis and stomach lesions. People with higher levels of iron seem to have lower life expectancy.”
Popular Supplements You Should NEVER Take
5:513 references in 3 episodes from 2022–2024
Brad Stanfield recommends against iron supplementation, citing interference with zinc absorption, risk of gastritis and stomach lesions, and an association between higher iron levels and lower life expectancy. He notes that studies on supplementing iron (along with other vitamins/minerals) to prevent cancer have been largely disappointing. He does acknowledge that low ferritin (below 50) may cause fatigue, exercise intolerance, restless legs, and neurologic/sleep disorders. No evidence of personal use or specific dosing guidance is provided.
“Nutritional status becomes really critical for the brain. We can deal with poor nutritional status and the brain works just fine early in life, but if you're trying to maximize everything, we know vitamin D, iron status, magnesium, B vitamins, and omega-3s are important.”
Dr. Tommy Wood: Enhancing Brain Performance & Preventing Dementia
21:541 reference in 1 episode
Galpin identifies iron as one of several key nutrients critical for brain health, particularly as we age, noting that poor nutritional status becomes harder for the brain to compensate for over time. He does not discuss personal use, specific dosing, forms, or cautions related to iron supplementation.
Side Effects
- Constipation and stomach discomfort
- Nausea
- Gastric irritation or gastritis
- Dark-colored stools
- Potential interference with zinc absorption
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