Iron is an essential mineral that helps the body produce haemoglobin, the protein in red blood cells that carries oxygen throughout the body. Adequate iron intake is important for energy, immune function and overall health, and it also plays an important role when preparing for pregnancy.

People who menstruate have a higher need for iron because iron is lost during each menstrual period. Low iron stores may lead to iron deficiency, which can cause tiredness, reduced energy, dizziness and difficulty concentrating.

Iron is naturally found in foods such as meat, fish, shellfish and liver products. It is also present in legumes, whole grains, nuts, seeds and green leafy vegetables. The body absorbs iron from animal foods more easily, while iron from plant-based foods is better absorbed when eaten together with foods rich in vitamin C, such as citrus fruits, peppers or broccoli.

If you think you may have iron deficiency, do not start taking iron supplements without medical advice. Speak with a healthcare professional for an assessment, as both low and high iron levels can affect your health.

Alma’s Tips

• Include iron-rich foods in your diet several times a week.

• Combine plant-based sources of iron with foods rich in vitamin C to improve absorption.

• Eat a varied diet to ensure adequate intake of essential nutrients.

• Seek medical advice if you experience unusual tiredness or suspect iron deficiency.

• Only take iron supplements if recommended by a healthcare professional.

Important to Remember

Adequate iron intake is important for your overall health and when preparing for pregnancy. However, iron is not a treatment for infertility and does not increase fertility in people who do not have iron deficiency.