Feeling constantly tired, struggling to concentrate, or noticing changes in your hair? This essential mineral might deserve more of your attention.
Between demanding careers, busy schedules, workouts, and social commitments, feeling tired has almost become the norm.
We often blame stress, poor sleep, or simply having too much on our plates. But sometimes, the answer may also lie in something less obvious: our iron levels.
Iron is one of the most important minerals in the human body. Yet, it’s often overlooked until our energy starts to decline.
The good news? Supporting healthy iron levels doesn’t have to be complicated.
Why iron deserves your attention
Think of iron as your body’s oxygen delivery system. Without enough of it, your cells struggle to receive the oxygen they need to function at their best.
⚡ Energy that lasts
Iron is essential for producing haemoglobin, the protein in red blood cells that transports oxygen throughout your body. When iron levels become too low, fatigue and weakness can follow.
Maintaining sufficient iron helps support normal energy metabolism, so your body can keep up with everyday demands.
🧠 Mental clarity and focus
Your brain needs a steady supply of oxygen to function properly. Iron deficiency can contribute to difficulties with concentration, memory, and mental performance.
That afternoon brain fog isn’t necessarily a sign of low iron, but persistent fatigue and poor concentration are worth investigating.
💪 Physical strength and endurance
Whether you’re running along Lake Zurich, practising Pilates, or simply keeping up with a busy day, your muscles depend on oxygen.
Iron supports oxygen transport and normal muscle function. Insufficient levels can affect physical performance, making everyday activities feel more demanding.
✨ Healthy hair and overall vitality
Iron also plays a role in normal cell growth and function. Low iron levels, particularly when they lead to iron-deficiency anaemia, may contribute to increased hair shedding.
However, hair loss has many possible causes, and taking extra iron won’t necessarily improve hair health unless a deficiency is present.
Are you getting enough iron?
Iron requirements vary depending on age and life stage.
According to the European Food Safety Authority (EFSA), the recommended daily intake for adults is:
11 mg for men and postmenopausal women.
16 mg for premenopausal women.
People with heavy menstrual bleeding, pregnant women, and those following plant-based diets may need particular attention to their iron status.
Fortunately, iron can be found in a variety of nourishing foods.
Some of our favourites include:
🥬 Dark leafy greens: Spinach and kale provide plant-based iron alongside other valuable nutrients.
🫘 Lentils and chickpeas: Rich in iron, fibre, and plant protein. Perfect for nourishing bowls and salads.
🎃 Pumpkin seeds: An easy way to add iron to yoghurt, salads, or your morning oats.
🥩 Lean red meat: A source of haem iron, which the body absorbs more efficiently than plant-based iron.
🦪 Shellfish: Mussels and clams are particularly rich in iron and other essential minerals.
A simple trick: Pair iron with vitamin C
Here’s something worth knowing: It’s not just how much iron you eat. It’s also how well your body absorbs it.
Iron from plant-based foods is generally less readily absorbed than iron from animal sources.
But vitamin C can help your body absorb plant-based iron more effectively.
Try these simple combinations:
Lentil salad with fresh lemon juice.
Spinach with red peppers.
Chickpea bowls with tomatoes.
Pumpkin seeds alongside vitamin C-rich fruit.
And one more thing: coffee and tea contain compounds that can reduce iron absorption when consumed with meals. If you’re at risk of iron deficiency, consider enjoying your morning coffee between meals instead.
Small adjustments can make a meaningful difference.
The Naia approach: Nourish first, supplement wisely
At Naia, we believe true longevity starts with understanding what your body needs, rather than following the latest supplement trend.
Iron is a perfect example.
While getting enough iron is essential, more isn’t always better.
Excess iron from supplements can be harmful, and persistent fatigue doesn’t automatically mean you’re deficient.
If you’re experiencing unusual tiredness, reduced exercise tolerance, or increased hair shedding, speak with a healthcare professional. Blood tests, including haemoglobin and ferritin, can help assess your iron status.
The goal isn’t to take more supplements.
It’s to make informed choices that support your health.
The takeaway
Iron may not be the most talked-about nutrient in the wellness world, but its role in energy, concentration, and physical performance makes it fundamental to everyday wellbeing.
You don’t need an elaborate nutrition plan to support healthy iron levels.
Sometimes, it’s as simple as adding lentils to your lunch, pairing vegetables with vitamin C, or becoming more aware of what your body is telling you.
Because longevity isn’t about constantly doing more.
It’s about giving your body what it needs to thrive, today and for years to come.
Stay curious. Stay nourished. Live better.
With health and love,
Miral & Adam
Team Naia
🌿 Join us on Instagram on this journey toward better living.
Naia Live | Redefine Health and Longevity.
Zurich, Switzerland 🇨🇭
[Instagram: @live.naia]
The science behind the story
At Naia, we believe wellness advice should be grounded in credible research.
European Food Safety Authority (EFSA): Dietary Reference Values for Iron. Guidance on daily iron requirements across different life stages.
National Institutes of Health (NIH): Iron Fact Sheet. Research on iron’s biological functions, dietary sources, absorption, and deficiency.
National Health Service (NHS): Iron Deficiency Anaemia. Clinical guidance on symptoms, diagnosis, and treatment.