Minerals
Iron
Vital for oxygen transport, but balance is key.
Iron is essential for hemoglobin production, oxygen transport, and cellular energy metabolism. Both deficiency and excess are harmful. Iron deficiency causes anemia and fatigue, while excess iron promotes oxidative damage and is linked to increased risk of heart disease, diabetes, and neurodegeneration. Maintaining optimal iron status is one of the most important mineral balancing acts for longevity.
Dosage
RDA: 8mg for men and postmenopausal women, 18mg for premenopausal women
Optimal for longevity: Longevity researchers recommend maintaining ferritin levels between 40-100 ng/mL. Excess iron is as dangerous as deficiency.
Deficiency signs
~10% of US women of childbearing age are iron deficient; ~2% of men
- Fatigue and weakness
- Pale skin and brittle nails
- Cold hands and feet
- Shortness of breath during exercise
- Restless legs
Top food sources
Research
Zacharski LR et al. (2008). Reduction of iron stores and cardiovascular outcomes in patients with peripheral arterial disease. American Heart Journal, 155(3), 579-586.
Track your iron intake
Biohack logs iron alongside 22 other longevity nutrients in every meal.
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