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Nutrient

Iron

Mineral required for oxygen transport in the blood; a common shortfall in menstruating people, athletes, and the elderly.

The cheapest way to get it today

Function

Iron is a core component of hemoglobin, the protein that carries oxygen in red blood cells. Without enough iron, the body can’t make enough healthy red blood cells.

Food sources

  • Plant (non-heme, lower absorption): Spinach, legumes, fortified grains. Pairing with vitamin-C-rich foods like Orange meaningfully improves absorption.
  • Animal (heme, higher absorption): red meat, poultry, shellfish.

Deficiency

See Iron-deficiency anemia.

Relevant populations

Athletes, Elderly.

Citations

[1] NIH Office of Dietary Supplements — Iron fact sheet.