What is iron?
Iron is a mineral your body uses to make hemoglobin — the protein in red blood cells that carries oxygen from your lungs to the rest of your body.
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Iron, simply explained.
Bite-sized lessons grounded in established nutrition science. Read at your own pace.
What iron does for you
Beyond oxygen transport, iron supports energy production, focus, immune function and muscle health. Even small shortfalls can leave you feeling off.
What is anemia?
Anemia is a condition where there aren't enough healthy red blood cells to carry oxygen efficiently. Iron deficiency is one of its most common causes worldwide.
Common symptoms to know
Persistent fatigue, dizziness, shortness of breath, pale skin, brittle nails, or unusual cravings can sometimes signal low iron — but many other things can cause them too.
Iron-rich foods
Heme iron (from meat, poultry, fish) absorbs more easily. Non-heme iron (lentils, beans, tofu, spinach, fortified grains) is plentiful and absorbs better with vitamin C.
Vitamin C boosts absorption
Pair iron-rich meals with citrus, peppers, strawberries or tomatoes. A simple squeeze of lemon over lentils can meaningfully help absorption.
When to seek medical advice
If symptoms are persistent or interfering with daily life, talk to a healthcare professional. A simple blood test can clarify what's happening.
Myths and facts
Spinach alone won't max out your iron. Cast-iron cookware can add a little. Supplements are not always needed — and can cause harm if taken without guidance.
Educational only — This tool is for educational purposes only and does not provide medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional regarding medical concerns.