Iron is a trace element that the body needs above all for transporting oxygen in the blood.
Good sources are meat, pulses, millet, oats and wholegrains. The body absorbs iron less well from plant foods; vitamin C from the same meal improves absorption.
As a food supplement, iron comes for example as bisglycinate, gluconate or from plants such as the curry leaf, in capsules, tablets and tonics.
Iron in brief
- Recommended per day: 11 mg for men, 14 to 16 mg for women before the menopause (D-A-CH)
- Good sources: meat, pulses, millet, oats, wholegrains
- Forms: capsules, tablets, tonics
What iron is needed for
The EU has authorised several health claims for iron. Here is a selection in their exact wording:
Iron contributes to normal formation of red blood cells and haemoglobin.
Iron contributes to normal oxygen transport in the body.
Iron contributes to the reduction of tiredness and fatigue.
Iron contributes to normal energy-yielding metabolism.
Iron contributes to the normal function of the immune system.
Iron contributes to normal cognitive function.
Good to know when taking it
Know your status: How well your iron stores are filled can only be determined with a blood test, for example with a
With vitamin C: Vitamin C from the same meal, for example from fruit or vegetables, improves iron absorption.
Keep apart from coffee, tea and calcium: Coffee, black tea, dairy products and calcium supplements reduce absorption. Take iron at some distance from them.
Only when needed: Iron is stored in the body. Only supplement it when needed and stick to the recommended intake.
Viterna tipOptiolex Curry Leaf Iron: Iron from the curry leaf in capsule form from Optiolex in Styria. To the product
Frequently asked questions
More trace elements such as zinc, selenium and copper can be found under Trace elements, all nutrient groups under Nutrients.
Note: Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose. Keep out of the reach of young children.