Iron Out Your Fatigue


Has your get-up-and-go gone away? Feeling sluggish is no joke, especially when it’s caused by iron deficiency. Approximately 4% of premenopausal women are iron deficient, and certain groups, including children under age 2, adolescent and menstruating women, as well as older adults, are at greater risk of iron deficiency¹. During pregnancy, women need more iron to support increased maternal red blood cell requirements to supply the growing fetus, placenta, and developing brain². Needs also increase in the last trimester as the fetus builds iron stores that are meant to last for the first six months of life³.

Essential Info

Almost two-thirds of the iron in the body is found in hemoglobin, which is the protein in red blood cells that ferries oxygen to tissues. Common problems with hemoglobin may be linked to iron deficiency that could be caused by insufficient dietary intake, poor absorption, or blood loss⁴.

There is a direct relationship between our stored iron and the amount of an iron-containing protein called ferritin that is present in blood. As a result, low blood levels of ferritin indicate depleted iron stores and are the first stage of deficiency⁵. Overt iron-deficiency anemia is the most severe form of deficiency and is associated not only with fatigue but also breathing difficulties, impaired cognitive function, depression, loss of libido, menstrual problems, nausea, palpitations, and risk of cardiac failure⁶. If you have been diagnosed with iron-deficiency anemia, there is much you can do to increase iron stores⁴.

Pumping Iron (Into Your Body)

Adults require up to 20 mg of iron daily from food (pregnant women require more), but most individuals consume less than half of that amount⁷. Dietary iron is delivered in two forms: heme and non-heme, which are absorbed via different pathways in the body. Heme iron, found only in animal-based foods such as fish, meat, and poultry, is the most readily absorbed and accounts for up to one-third of the iron absorbed from the diet⁸. Non-heme iron, which makes up the majority of dietary iron, is found in eggs and plant-based foods such as legumes, vegetables, fruits, grains, nuts, and fortified cereals⁷.

The absorption of non-heme iron is influenced by other dietary components. Compounds like polyphenols in tea and coffee, phytates in legumes and whole grains, and calcium-rich foods such as dairy and spinach can inhibit non-heme iron absorption when consumed together⁹. Therefore, calcium supplements or antacid tablets should be taken at least one hour before or two hours after iron intake⁹. Conversely, vitamin C significantly enhances the absorption of non-heme iron when consumed simultaneously¹⁰. Foods rich in vitamin C include citrus fruits, tomatoes, strawberries, and bell peppers¹⁰. Additionally, using cast iron cookware can increase the iron content of food during preparation¹¹.

Ironing Out Deficiencies

Supplementing with iron is critical for improving your reserves, but you want to be sure to use the most efficient form. Pay attention to the amount of elemental iron that supplements provide. Elemental iron refers to the total amount of iron in the supplement, but each type of iron provides a different percentage of elemental iron. Tablets may contain binders and fillers and may not absorb as easily as a liquid supplement would. Yet liquid supplements have been known to cause irritation, pain, and cramping¹²,¹³,¹⁴.

IronSmart

IronSmart is ideal for individuals looking to prevent iron-deficiency anemia. It is a gentle, low-dose form of iron that does not cause unwanted side effects of stomach upset or nausea. IronSmart is suitable for vegetarians and is gluten-free.

IronSmart helps to prevent and treat iron-deficiency anemia.

Do You Know the Signs of Low Iron?

  • Dizziness
  • Fatigue
  • Headache
  • Pale skin and fingernails
  • Palpitations
  • Weakness

Talk to your health care provider.

References:
1. National Heart, Lung, and Blood Institute. (2022). Anemia in pregnancy. https://www.nhlbi.nih.gov/health/anemia/pregnancy
2. American College of Obstetricians and Gynecologists. (2021). Anemia in pregnancy. https://www.acog.org/clinical/clinical-guidance/practice-bulletin/articles/2021/08/anemia-in-pregnancy
3. Bauer, K. A. (2021). Maternal adaptations to pregnancy: Hematologic changes. UpToDate. https://www.uptodate.com/contents/search
4. Crowther, M., & Podolak-Dawidziak, M. (2021). Iron deficiency anemia. McMaster Textbook of Internal Medicine. https://empendium.com/mcmtextbook/chapter/B31.II.15.1.2
5. Institute of Medicine. (1993). Iron deficiency anemia: Recommended guidelines for the prevention, detection, and management among U.S. children and women of childbearing age. The National Academies Press. https://doi.org/10.17226/2251
6. Elstrott, B., Khan, L., Olson, S., Raghunathan, V., DeLoughery, T., & Shatzel, J. J. (2020). The role of iron repletion in adult iron deficiency anemia and other diseases. European Journal of Haematology, 104(3), 153–161. https://doi.org/10.1111/ejh.13345
7. National Institutes of Health. (2021). Iron: Fact sheet for health professionals. U.S. Department of Health and Human Services. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
8. Abbaspour, N., Hurrell, R., & Kelishadi, R. (2014). Review on iron and its importance for human health. Journal of Research in Medical Sciences, 19(2), 164–174. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999603/
9. Hurrell, R., & Egli, I. (2010). Iron bioavailability and dietary reference values. The American Journal of Clinical Nutrition, 91(5), 1461S–1467S. https://doi.org/10.3945/ajcn.2010.28674F
10. Cook, J. D., Monsen, E. R., & Finch, C. A. (1991). Vitamin C, the common cold, and iron absorption. The American Journal of Clinical Nutrition, 53(3), 537–541. https://doi.org/10.1093/ajcn/53.3.537
11. Anderson, R. A., & Cook, J. D. (1999). The effect of iron-influenced cooking methods on iron nutrition. Nutrition Reviews, 57(6), 206–208. https://doi.org/10.1111/j.1753-4887.1999.tb06945.x
12. Journal of Prescribing Practice. (n.d.). Iron supplementation for iron-deficiency anemia. Retrieved April 16, 2025, from https://www.prescribingpractice.com/content/clinical-focus/iron-supplementation-for-iron-deficiency-anemia/
13. Casparis, D., Del Carlo, P., Branconi, F., Grossi, A., Merante, D., & Gafforio, L. (1996). Effectiveness and tolerability of oral liquid ferrous gluconate in iron-deficiency anemia in pregnancy and in the immediate post-partum period: Comparison with other liquid or solid formulations containing bivalent or trivalent iron. Minerva Ginecologica, 48(11), 511–518.
14. Zaim, M., Piselli, L., Fioravanti, P., & Kanony-Truc, C. (2012). Efficacy and tolerability of a prolonged release ferrous sulphate formulation in iron deficiency anemia: A non-inferiority controlled trial. European Journal of Nutrition, 51(2), 221–229. https://doi.org/10.1007/s00394-011-0210-7
Smart Solutions™ Ironsmart®

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Smart Solutions is a comprehensive line devoted to the specific needs of women. Care has gone into the selection of each ingredient, ensuring that every formula delivers results. No GMOs, gluten, soy. irradiated or artificial ingredients are found in in these nutritional supplements.