If you’ve been told you have low iron levels, you might think the answer is simple: take an iron supplement. But before you pop that pill, let’s take a closer look at how iron works in your body and why supplementing may not always be the best solution. 

The Iron Puzzle

Iron is an important mineral that helps carry oxygen in your blood, giving you energy and keeping you feeling strong. However, iron doesn’t work alone. Your body has a complex system that recycles iron from old red blood cells to make new ones. This recycling system usually provides most of the iron your body needs every day. When this system isn’t working well, it can leave you feeling tired and cause your iron levels to appear low. But adding more iron through supplements doesn’t fix the recycling problem—it can actually make it worse by creating a buildup of unused iron that can lead to inflammation.

Could Your Iron Recycling System Use Some Love?

Here are some signs that your body’s iron recycling system might not be working well:

• Fatigue or low energy

• Weakness or dizziness

• Shortness of breath

• Pale skin or cold hands and feet

• Brain fog or trouble concentrating

Why You Might Feel Low in Iron

Low iron levels often don’t mean you’re not getting enough iron in your diet. Instead, they can mean your body isn’t using iron properly. This can happen when your body is missing key nutrients like copper and vitamin A, which help manage iron. Without these helpers, your iron can get “stuck” in the tissues and not reach the parts of your body that need it most.

Another important factor to consider is the connection between iron and estrogen. High estrogen levels, which can occur with hormonal imbalances or during certain phases of the menstrual cycle, can impair the body’s ability to recycle iron efficiently. If you struggle with high estrogen, this is likely a piece of the picture for you. 

Helpful Lab Markers

To get a full picture of what your iron recycling system is looking like, I’d recommend getting a full monty panel. I run this for all my clients so we know what nutrients need to be optimized. These lab markers can provide a clearer picture rather than just looking at iron and ferritin. 

• Ferritin (storage iron levels)

• Serum iron

• Total iron-binding capacity (TIBC)

• Transferrin saturation

• Copper and ceruloplasmin (to assess copper status)

• Retinol (vitamin A levels)

• Zinc

• Vitamin D

• RBC Magnesium

• I would also add an HTMA to see what iron is looking like in the tissues! 

The Downside of Iron Supplements

Iron supplements might seem like a quick fix, but they can cause more harm than good imo and in what I have seen in practice. When you take an iron supplement, it adds extra iron to your system, which your body may struggle to use properly. This extra iron can create oxidative stress—a kind of “rust” in your body that contributes to inflammation and other health problems. Instead of solving the issue, you could end up feeling worse in the long run. 

What to Do Instead

If you’re struggling with low iron levels, focus on foods that support your body’s natural ability to use and manage iron:

• Grass-fed liver: A rich source of bioavailable iron, copper, and vitamin A. Copper and vitamin A work together to help your body release stored iron and use it effectively.

• Eggs: Provide heme iron (easier for the body to absorb) and important cofactors like choline, which supports liver function and iron recycling.

• Leafy greens: Contain non-heme iron and magnesium, which supports enzymatic processes in the iron recycling system. Pair with vitamin C for better absorption.

• Whole-food sources of vitamin C (like oranges and bell peppers): Vitamin C helps boost ceruloplasmin and bio-available copper. It also increases the absorption of non-heme iron from plant sources and supports overall immune and cellular health.

• Oysters: Packed with bioavailable zinc and copper, which are essential for supporting iron recycling and reducing oxidative stress.

• Bee pollen: A natural source of copper and other trace minerals that help regulate iron metabolism.

• Dark chocolate (70% or higher): Provides both copper and iron while offering antioxidant benefits.

These foods not only provide iron but also the nutrients your body needs to move it to the right places, ensuring efficient recycling and minimizing the risk of iron overload.

A Note on Pregnancy and Iron

During pregnancy, your body needs more iron to support your growing baby. However, that doesn’t always mean you need an iron supplement. If your doctor recommends one, ask about ways to support your body’s iron naturally first. Eating iron-rich foods paired with vitamin C can help your body absorb more iron without the risks of taking a supplement. And remember, copper and vitamin A are still a huge piece to this picture! I also recommend a prenatal that doesn’t contain iron. FullWell is my fave. 

The Big Picture

Your body is designed to handle iron efficiently when it has the right tools. Instead of opting for a supplement, think about how you can support your body’s natural systems with the right foods and nutrients.

If you want to dig into this more, that’s exactly what I do with 1:1 clients. We get allll the labs done to have a FULL picture of what’s going on. Apply here!

Additional Resources

If you want to dig deeper into understanding your body’s iron system, here are some helpful references and resources:

• "The Root Cause Protocol" by Morley Robbins: A deep dive into the roles of copper, iron, and magnesium in your body’s health.

• "Cure Your Fatigue" by Morley Robbins: A practical guide to understanding and improving your iron recycling system.

 Websites:

• The Root Cause Protocol: www.therootcauseprotocol.com

• Weston A. Price Foundation: www.westonaprice.org

Until next time!