Jul 02, 2025

Iron and why it is so important:

Have you heard many friends say they are iron deficient?? Do you wonder why?? Why are good stores iron so important??

Why is heme iron more easily absorbed by the body?

Iron in this form is directly absorbed into your body, as a heme molecule. Iron from plants is not bioavailable because phytates inhibit its absorption.

What are the health benefits of consuming adequate heme iron?

Eating an animal based diet will give your body access to good iron. This diet will prevent anemia. It will support your energy levels, help your muscle performance and improve your cognition. Heme Iron is essential.

Why do Humans Need Heme Iron?

Iron is a vital mineral that forms hemoglobin, a protein in red blood cells that transports oxygen from the lungs to tissues throughout the body. Heme iron, found in animal-based foods like red meat, poultry, and fish, is absorbed 2–3 times more efficiently (15–35% absorption rate) than non-heme iron from plant sources (2–20% absorption rate). This high bioavailability makes heme iron a key dietary component for maintaining adequate iron levels, which are essential for:

Oxygen delivery: Hemoglobin carries oxygen to muscles and organs, supporting energy production and physical performance.
Energy metabolism: Iron is a component of myoglobin (stores oxygen in muscles) and enzymes involved in ATP production.
Cognitive and immune function: Iron supports brain health and a robust immune system.

Insufficient iron can lead to iron deficiency anemia, causing fatigue, weakness, impaired cognition, and weakened immunity.

Why do Athletes Need Heme Iron?

Athletes have higher iron demands due to intense physical activity, which increases the need for oxygen transport and energy production. Specific reasons include:

Increased oxygen needs: During exercise, muscles require more oxygen to produce energy. Heme iron ensures efficient hemoglobin production to meet this demand.
Iron loss through sweat and stress: Athletes lose iron through sweat, red blood cell breakdown (hemolysis) from repetitive impact (e.g., running), and gastrointestinal stress. Heme iron’s high absorption helps replenish these losses quickly.
Muscle recovery and performance: Myoglobin, which relies on iron, delivers oxygen to muscles for recovery and sustained performance. Low iron levels can reduce endurance and strength.
Prevalence of deficiency: Studies suggest 15–35% of female athletes and 3–11% of male athletes may have iron deficiency due to intense training. Heme iron is a reliable way to maintain optimal levels.

For example, a 2019 study in the Journal of the International Society of Sports Nutrition found that athletes with low iron stores had reduced aerobic capacity, which improved with iron supplementation, particularly from heme sources.

Why do Pregnant Women Need Heme Iron?

Pregnant women have significantly increased iron requirements due to physiological changes during pregnancy. Here’s why heme iron is critical:

Expanded blood volume: Blood volume increases by 30–50% during pregnancy to support the fetus and placenta, requiring more hemoglobin and thus more iron (RDA: 27 mg/day vs. 18 mg for non-pregnant women).
Fetal development: Iron supports the fetus’s growth, brain development, and oxygen supply. Iron deficiency in pregnancy is linked to preterm birth and low birth weight.
Maternal health: Low iron can cause maternal anemia, leading to fatigue, increased infection risk, and complications during delivery.
Absorption challenges: Non-heme iron absorption can be hindered by dietary factors like phytates or calcium. Heme iron’s higher bioavailability ensures pregnant women meet their elevated needs more effectively.

The American College of Obstetricians and Gynecologists recommends iron-rich diets, including heme sources like lean beef or chicken, to prevent deficiency, as 15–25% of pregnant women in developed countries experience iron deficiency anemia.

Practical Considerations

Dietary sources: Heme iron is found in foods like beef (3 mg/100g), chicken liver (9 mg/100g), and salmon (0.7 mg/100g). Beef liver has nearly 5mg/100gm. These are critical for athletes and pregnant women who may struggle to meet iron needs through non-heme sources like spinach or lentils.
Supplementation caution: Its way better to use beef liver capsules or Blood+ which is a combination of beef blood, beef liver and beef spleen for your heme iron source.

We have a stack, designed to assist your body to make more iron.

It contains three of our most incredible organ powders that are encapsulated so you can easily add them to your daily food intake.

Blood+

Thrive

Bone + Marrow

Iron stack, anemia support: combines three premium, grass-fed New Zealand products—Blood+, Thrive, and Bone + Marrow—to deliver nutrient-dense, nose-to-tail nutrition. High in iron, vitamin B12, and folate, this stack supports healthy blood, energy, and overall wellness. Sourced from pristine, BSE-free pastures and minimally processed, it’s crafted to fuel your vitality, ideal for Paleo, Keto, and active lifestyles.