Iron
Overview
Iron is an essential mineral that plays a central role in oxygen transport throughout the body via hemoglobin in red blood cells. In the brain, iron is critical for oxygen delivery and serves as an essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in dopamine synthesis. This makes iron particularly important for catecholamine neurotransmitter production, which is relevant for attention, motivation, and executive function. Iron exists in two forms: heme iron from animal sources, which is more bioavailable, and non-heme iron from plant sources, which benefits from being paired with vitamin C to enhance absorption.
Recipes
6 recipes containing this substance
Chocolate Quinoa Crisp Clusters
A delicious cereal-to-snack hybrid with satisfying crunch, steady energy, and a low glycemic profile. Perfect for breakfast or anytime snacking.
Ginger Yogurt and Blueberries
An Anti-inflammatory polyphenol-rich breakfast bowl with high fibre. Start the day with anti-inflammatory gingerols and omega 3 nuts, blueberry polyphenols, a fibre from steel rolled oats. Great to set up dopamine for focus and attention.
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Mitochondrial Power Bowl
A nitrate-rich, polyphenol-dense bowl supporting mitochondrial function, ATP generation, and metabolic resilience
Rocket Lentil Avocado Midday Salad (Gut-Supporting)
Polyphenol-rich salad supporting SIRT1 activation and microbiome synchronisation
Turmeric Lentil Dahl
Anti-inflammatory curcumin-rich lentil dish supporting gut health, NF-κB inhibition, and SCFA production
Foods
37 foods containing this substance
Amaranth
Pseudograin with GABA potential and complete protein
Beef
High creatine, CoQ10, heme iron, and complete protein
Black Beans
Legume with polyphenols and protein; optimal soaking conditions detailed
Broccoli
Cruciferous vegetable rich in sulforaphane, folate, and glutathione precursors
Cashews
Plant protein and zinc source
Chicken
Complete protein with niacin, zinc, and tryptophan
Chickpeas
Legume providing protein, fiber, folate, magnesium, and B6
Chlorella
Algae with bioavailable true vitamin B12 and antioxidant support
Clams
High taurine and B12 content
Cocoa
Cocoa flavanols for cognitive support; see dark chocolate for heavy metal considerations
Dark Chocolate
Cocoa flavanols for cognitive support; heavy metal considerations
Dark-Meat Poultry
Higher taurine content than white meat
Duckweed (Wolffia globosa)
Same as Mankai - functional plant with B12 and iron
Edamame
Young soybeans providing NMN (NAD+ precursor) and complete plant protein
Eggs
Complete protein with choline, B vitamins, and phospholipids
Heart
Highest CoQ10 source among organ meats
Kale
Leafy green rich in iron, magnesium, zinc, quercetin, and carotenoids
Kidney
Organ meat with high nutrient density
Kidney Beans
Polyphenol-rich legume supporting gut health
Lamb
Creatine, heme iron, and complete protein
Lentils
Legume rich in protein, fiber, folate, iron, and prebiotics
Liver
Nutrient-dense organ meat with bioavailable B12, retinol, iron, and CoQ10
Mankai (Duckweed)
Functional plant food with iron and B12 for vegan nutrient gaps
Oats
Beta-glucans, tryptophan, and B vitamins for gut and neurotransmitter support
Organ Meats
Nutrient-dense offal including liver, heart, kidney
Oysters
Highest zinc content among common foods
Pumpkin Seeds
High zinc, tryptophan, and magnesium for neurotransmitter support
Quinoa
Pseudograin with complete protein, magnesium, and GABA potential in sourdough
Sourdough Bread
Fermented bread with GABA, improved amino acid bioavailability, and optimized Maillard products
Soy
Complete plant protein with isoflavones (genistein) and choline
Spinach
Leafy green rich in iron, magnesium, folate, and carotenoids
Spirulina
Algae with pseudovitamin B12 (inactive) but other beneficial compounds
Swiss Chard
Leafy green rich in iron, magnesium, folate, and carotenoids
Tempeh
Fermented soy providing probiotics and enhanced nutrient bioavailability
Tofu
Soy-based protein source with isoflavones and choline
Wheat
Whole grain providing B vitamins, fiber, and minerals
Whole Grains
General category of whole grain foods
Biological Mechanisms and Implications
| Biological Target | Therapeutic Areas | Mechanism of Action |
|---|---|---|
| Mitochondrial Support | Critical for oxygen delivery to the brain via hemoglobin; supports mitochondrial function and energy production | |
| Neurochemical Balance | Essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis |
References
- Iron is critical for oxygen delivery and catecholamine synthesis; heme iron is more bioavailable than non-heme iron
- Iron is an essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine Beard et al. 2003 Erikson et al. 2000
- Iron supplementation has not proven consistently effective in relieving ADHD symptoms; lower serum ferritin levels found in ADHD patients compared to controls
- Ferritin limits free iron that can produce oxidative radicals; lower levels in ADHD patients imply reduced iron regulation, resulting in more free iron and potentially increased oxidative stress
- Small intestinal bacterial overgrowth (SIBO) impairs absorption of vitamin B12, iron, and tryptophan, depriving the brain of essential neurotransmitter precursors
- Pairing plant-based iron sources with vitamin C (citrus) can enhance iron absorption (up to 4× increase) Hallberg et al. 1989
- Polyphenol-rich beverages (tea/coffee) can reduce non-heme iron absorption if taken with iron-rich plant meals; spacing them ≥1 hour away or adding vitamin-C sources favors iron uptake
- Phytates can bind essential minerals such as zinc, iron, and calcium, potentially impairing their absorption; soaking and sprouting can reduce phytates and improve bioavailability Taylor et al. 2009
- Soaking and sprouting reduces phytates in legumes/grains, improving non-heme iron and zinc bioavailability GREINER and KONIETZNY 1999