Why iron is essential for energy, immunity and muscle health
Iron plays a vital role in keeping the body healthy by transporting oxygen from the lungs to muscles and organs. Without enough of this essential nutrient, people may face fatigue, weakened immunity and even unusual cravings for non-food items. Yet claims about widespread iron deficiency in the US lack clear evidence from recent studies.
The human body relies on iron to produce haemoglobin and myoglobin, proteins that carry oxygen and support muscle function. Adult men need around 8 milligrams daily, but not getting sufficient amounts can slow muscle growth and reduce immune defences.
Two types of iron exist in food: heme iron, found in animal products like meat and fish, and non-heme iron, present in plants such as lentils and spinach. The body absorbs heme iron more efficiently, though pairing plant-based iron with vitamin C can improve uptake. Symptoms of low iron levels include tiredness, pale skin, brittle nails, headaches and dizziness. In severe cases, people may develop pica—a condition marked by cravings for substances like clay or dirt. The most reliable way to diagnose deficiency is through blood tests ordered by a doctor. Despite occasional claims about high rates of iron deficiency, no 2023 study from the National Institutes of Health confirms that one in four US adults suffers from the condition. Available search results on the topic instead point to unrelated true crime content.
Iron remains a critical nutrient for energy, immunity and muscle health. While deficiency can cause noticeable symptoms, accurate diagnosis requires professional bloodwork. Experts continue to recommend balanced diets with iron-rich foods to maintain proper levels.
