Iron deficiency myths: 6 misconceptions you need to know

Myth 1: "Only vegetarians and vegans have an iron deficiency."

Wrong! While animal products like meat do contain readily absorbable heme iron, meat-eaters can also suffer from iron deficiency. Women of childbearing age, in particular, often have difficulty absorbing enough iron due to menstruation and increased needs – regardless of their diet.

Tip:

Whether with or without meat, a conscious combination of iron-rich foods is crucial. Plant-based sources such as legumes, nuts, and whole grains also provide iron and should ideally be combined with vitamin C-rich foods (e.g., bell peppers, citrus fruits) to optimize absorption [1].

Myth 2: "You'll notice immediately if you have an iron deficiency."

Unfortunately not. Iron deficiency can develop gradually, and symptoms such as fatigue, difficulty concentrating, or hair loss are often attributed to other causes. Only in cases of severe deficiency do more pronounced signs such as paleness or shortness of breath appear. Therefore, it is important to check your blood levels regularly, especially if you often feel exhausted [2] .

Tip:

Have your ferritin level (the storage level for iron) checked with a blood test. This way you can detect a deficiency early.

Myth 3: "Iron supplements always cause stomach problems."

This was often the case in the past. Many older iron preparations contained forms of iron that were very hard on the gastrointestinal tract. Today, however, there are modern iron compounds that are better tolerated – for example, iron bisglycinate or combinations with lactoferrin [3,4].

Tip:

If you have a sensitive stomach and need an iron supplement, choose a well-tolerated form such as ferrous bisglycinate in organic chelate form and avoid lactate or gluconate. Combining it with lactoferrin can further increase iron absorption gently. 

Myth 4: "Iron from plant-based foods is useless."

That's not quite right! While plant-based iron (non-heme iron) is indeed absorbed less efficiently than heme iron from animal sources, you can improve absorption with a few simple tricks. For example, coffee, tea, and dairy products inhibit iron absorption, while vitamin C significantly increases it [1].

Tip:

If you follow a purely plant-based diet or eat little meat, make sure to eat iron-rich foods throughout the day, rather than concentrating everything in one meal. This gives your body more opportunities to absorb iron. It's especially helpful to combine iron-rich foods with fresh ingredients like citrus fruits or bell peppers, and to consciously time your intake of substances that inhibit iron absorption, such as calcium-rich foods.

Myth 5: "Iron deficiency only affects pregnant women and women with heavy periods."

Wrong! While pregnant women and women with heavy menstrual bleeding do have an increased risk, iron deficiency can also have other causes:

• Chronic diseases (e.g., celiac disease or inflammatory bowel diseases)
• Intense physical activity that leads to increased iron loss
• Increased need due to growth or breastfeeding [2]

Tip:

No matter what stage of life you are in: Make sure you get enough iron from your diet and/or supplements.

Myth 6: "The more iron, the better."

Quite the opposite! Too much iron can actually harm your body. It can accumulate in the organs and lead to problems such as liver damage or cardiovascular disease. Therefore, a deficiency should always be monitored [5].

Tip:

Have your iron levels checked regularly to ensure you have neither a deficiency nor an excess.