Iron

Iron is an essential mineral critical for the formation of hemoglobin, which transports oxygen in the blood, and myoglobin, which stores oxygen in muscles. It plays a key role in energy production, DNA synthesis, and electron transport in cellular respiration. Iron exists in two main dietary forms: heme iron from animal sources, which is more readily absorbed, and non-heme iron from plants and fortified foods, which has lower bioavailability but can be enhanced by vitamin C. Iron works by binding to proteins like transferrin for transport and ferritin for storage, maintaining homeostasis through tight regulation of absorption in the intestines. Deficiency leads to fatigue, reduced cognitive function, and impaired physical performance due to inadequate oxygen delivery, while excess can promote oxidative stress. Supplementation is primarily used to correct deficiencies, supporting recovery of iron stores and hemoglobin levels in scenarios like blood donation or dietary shortfalls.