Iron - why it's SO SO SO much more than just for making red blood cells and why you are fatigued.

When most people think about iron, they think about anaemia. And while iron is absolutely essential for making hemoglobin and transporting oxygen around the body, that’s only a small part of the story.

Iron and Energy:

Iron is fundamentally an energy mineral. Every cell in your body relies on oxygen to produce ATP inside the mitochondria, and iron is required for those energy-producing pathways to function properly.

When iron is low, oxygen delivery drops and cellular energy production becomes less efficient, which is why iron deficiency fatigue feels different to just being busy or run down. It can show up as a feeling of heaviness, low exercise tolerance, brain fog, low motivation and feeling “wired but tired”.

Iron and Mood:

Iron is also integral for brain chemistry. It is involved in producing dopamine and serotonin, which influence mood, focus, resilience and drive. When iron is low or suboptimal, dopamine production in particular can be affected, and this can look like anxiety, low mood, poor concentration or a loss of your sparky self.

Iron and Thyroid:

Iron is required for thyroid hormone production and for the conversion of T4 to the active T3 hormone. If iron stores are low, thyroid function can be compromised, and symptoms such as fatigue, weight gain, hair loss or needing a jumper when everyone around you is in T Shirts can persist even when thyroid medication is being used.

Iron and Blood Tests:

hemoglobin is one of the key markers considered on a blood test for interpreting someone's iron stores, but ferritin, which reflects your stored iron, can be depleted long before hemoglobin drops. It is very common to see “normal” hemoglobin and low or borderline ferritin who feel exhausted, flat and cognitively foggy. Throw in heavy periods, pregnancy, breastfeeding, postpartum depletion, plant-based diets, gut issues, intense training and chronic stress and its no wonder iron (and you!) cant get up!

Iron and Stress:

Stress affects digestion and stomach acid production, both of which are necessary for proper iron absorption. Inflammation can also interfere with how iron is transported and utilized in the body, meaning that low iron is not always simply about inadequate intake. It can be about absorption, losses, increased demand or underlying inflammation.

Iron and Symptoms:

If you are experiencing ongoing fatigue, reduced exercise tolerance, hair shedding, brittle nails, dizziness on standing or restless legs, it is worth investigating iron status properly with full iron studies rather than assuming everything is fine because your haemoglobin sits within range.

That said, iron is not something to supplement blindly. Addressing the underlying reason for depletion, whether that is heavy periods, gut health, dietary intake or inflammation, is just as important

as correcting the level itself.

Iron Rich Foods:

Iron-rich foods such as red meat, liver, sardines, chicken thighs, eggs, legumes and leafy greens can support intake, and absorption is improved when paired with vitamin C and reduced when consumed alongside tea, coffee or large amounts of calcium/dairy. (This dairy/iron issue is something very common in children).

Iron and Life!

Iron is not just about preventing anaemia; it underpins energy production, cognitive function, thyroid health and immune resilience. If you are persistently fatigued and not feeling like yourself, it is worth considering whether your body is asking for support because sometimes restoring iron is less about fixing a lab number and more about restoring your vitality.