The Iron Factor: How It Affects Metabolism & Energy
Iron might not be the first thing you think about when it comes to metabolism, but it plays a huge role in how your body produces energy. Without enough iron, your metabolism can slow down, leaving you feeling sluggish, weak, and foggy-headed. Unfortunately, women are at a higher risk of iron deficiency, thanks to monthly menstrual cycles that cause iron loss. Understanding the connection between iron and metabolism is key to staying energized and thriving.
Iron’s Role in Metabolism & Energy Production
Iron is an essential mineral that helps transport oxygen throughout your body via hemoglobin in red blood cells. This oxygen is crucial for cellular energy production, allowing your body to:
✅ Burn calories efficiently
✅ Sustain physical activity
✅ Support brain function
Without enough iron, your body has to work harder to generate energy, leading to fatigue and a slower metabolism.
Iron also plays a key role in:
Thyroid function – Low iron can disrupt thyroid hormone production, slowing metabolism.
Muscle function – Iron supports oxygen delivery to muscles, improving endurance and preventing weakness.
Brain health – Low iron can lead to brain fog and poor concentration, making daily tasks feel exhausting.
Why Women Are at Higher Risk
Women naturally lose iron every month due to menstruation, and the heavier the period, the greater the risk of depletion. This is why iron deficiency is far more common in women than men.
Other Risk Factors for Iron Deficiency:
Pregnancy & Postpartum – Iron needs double during pregnancy to support blood volume and fetal development
Intense Exercise – Women who work out frequently may have higher iron needs due to increased red blood cell turnover.
Plant-Based Diets – Non-heme iron (from plants) is harder to absorb than heme iron (from animal sources).
Signs You Might Be Low in Iron
The daily recommended intake of iron varies per individual but on average it’s 18 mg per day for women who are menstruating, 27 mg per day for those who are pregnant, and 8 mg per day for women who are postmenopausal.If you’re not getting enough iron, your body will let you know. Look out for these common signs:
Constant fatigue (even after a full night's sleep)
Shortness of breath during simple activities
Pale skin & dark under-eye circles
Brittle nails & hair thinning
Cold hands and feet
Cravings for ice or non-food items (pica)
Foods that Boost Your Iron
There are two types of foods that boost iron. They are Heme Iron, meaning easily absorbed; and the plant-based non-heme iron that requires an additional boost for absorption. Heme iron foods include red meat, poultry and seafood. Non-Heme iron foods include spinach, lentils, beans, quinoa and tofu.
If you are struggling with boosting iron levels, try this iron absorption hacks. Pair plant-based (non-heme) iron sources with Vitamin C-rich foods (citrus, bell peppers) to boost absorption and avoid drinking tea or coffee with meals, as they can block iron uptake. If you’re having difficulty getting enough iron through food, supplements can help, but always check with a doctor first—too much iron can be harmful.