Iron

Iron is a critical mineral that exists in two dietary forms: heme iron (from animal sources) and non-heme iron (from plant sources and supplements). Approximately 70% of body iron is found in hemoglobin, where it enables red blood cells to carry oxygen from the lungs to tissues throughout the body. Iron also supports mitochondrial energy production, immune function, and cognitive development. Iron deficiency is the most prevalent nutritional deficiency globally, affecting an estimated 1.6 billion people and leading to anemia, fatigue, impaired cognitive function, and weakened immunity. However, iron is unique among minerals in that the body has no regulated excretion mechanism, making excess accumulation potentially toxic. Supplementation should be guided by documented deficiency or elevated need, such as during pregnancy or heavy menstrual blood loss.