Iron
1. Why is this mineral important?
Iron is a vital trace element that plays a central role in the formation of haemoglobin in the blood. It is essential for oxygen transport in the body, energy production and the immune system. Iron is also necessary for cognitive function and cell division.
2. What do we need this mineral for?
Iron is needed for: Oxygen transport: a component of haemoglobin, which transports oxygen to the cells. Energy production: indispensable for the energy metabolism of the cells. Immune system: supports the body's defences. Cognitive functions: important for concentration, memory and general brain function. Skin, hair and nails: promotes cell growth and contributes to healthy skin and hair.
3. Signs of a deficiency of this mineral in the body
An iron deficiency can cause the following symptoms: fatigue and exhaustion, pale skin, concentration problems, brittle nails and hair loss, a weakened immune system, shortness of breath or dizziness.
4. Possible consequences of a deficiency
A long-term iron deficiency can lead to serious health problems, including: Iron-deficiency anaemia: reduced haemoglobin production, resulting in a poorer oxygen supply. Cognitive impairment: reduced mental performance, especially in children. Weakened immune system: increased susceptibility to infections. Reduced physical performance: lower stamina and rapid exhaustion.
5. Requirement and recommendation
The recommended daily intake of iron varies depending on age, sex and life situation. General recommendations are: adult men: 10 mg per day; adult women: 15 mg per day (up to 30 mg during pregnancy); children and adolescents: 7–15 mg per day, depending on age. Good sources of iron are: Animal products: red meat, liver, fish and eggs (contain readily available haem iron). Plant foods: pulses, nuts, wholegrain products, spinach and beetroot (plant iron is absorbed better together with vitamin C). Mineral water: some iron-containing mineral waters can contribute to covering the requirement. A balanced iron status is essential for health. However, excessive iron intake can be harmful and should be avoided. If needed, or in case of a deficiency, we recommend our medicinal and mineral waters – ideally, however, this should be discussed with a doctor.