Iron is an essential mineral your body uses to make haemoglobin, the part of your red blood cells that carries oxygen around your body, and to help turn food into usable energy. When your dietary iron runs low, one of the first things many people notice is tiredness. An iron supplement like our gummies is formulated to support energy production, assist healthy red blood cell production, and help relieve tiredness and fatigue when your dietary intake is inadequate.
What does iron actually do?
Iron is a small mineral with a big job. Most of it is used to make haemoglobin, the protein in red blood cells that picks up oxygen in your lungs and delivers it around your body. It's also part of myoglobin, which holds oxygen in your muscles, and it plays a role in energy metabolism, the process of turning the food you eat into energy your cells can use.
Iron helps carry the oxygen your body runs on. When iron is in short supply, that delivery system has less to work with, which is why low iron and low energy so often go hand in hand.
Why low iron can leave you feeling tired
If your diet doesn't provide enough iron over time, your body has less of the raw material it needs to make healthy red blood cells and move oxygen around efficiently. Signs people often associate with low iron include tiredness and fatigue, feeling run-down and lower exercise tolerance, though all of these overlap with plenty of other causes, so they're a reason to look into things rather than a diagnosis.
Persistent tiredness has many possible explanations, and the only way to know whether iron is part of your picture is a simple blood test. If you've been feeling unusually tired, the best first step is a chat with your GP, who can check your iron levels and advise what's right for you.
Who's most likely to run low on iron?
Some people need more iron, or find it harder to get enough from diet alone. You're more likely to have low dietary iron if you:
- Follow a vegetarian or vegan diet (plant iron is less easily absorbed than iron from meat)
- Have heavy menstrual periods
- Are pregnant (iron needs rise significantly)
- Are a growing teenager or an endurance athlete
- Eat a limited or restricted diet
If any of these sound like you and you're feeling the effects, it's worth getting your levels checked rather than guessing.
Iron-rich foods to build in first
Food is always the foundation. Iron comes in two forms: haem iron from animal foods, which is more easily absorbed, and non-haem iron from plants. Good sources include:
- Red meat, like lean beef and lamb (the richest source of well-absorbed haem iron)
- Poultry and fish
- Legumes, like lentils, chickpeas and kidney beans
- Tofu and tempeh
- Leafy greens, like spinach and silverbeet
- Wholegrains and iron-fortified cereals
- Nuts, seeds and dried fruit, like pumpkin seeds and dried apricots
To help absorption, pair plant (non-haem) iron with a source of vitamin C, like citrus, capsicum or tomato, which helps your body take it up. Tea and coffee can reduce iron absorption, so it helps to keep them away from your iron-rich meals.
How much iron do you need?
In Australia, the recommended daily intake of iron is around 8mg a day for men and 18mg a day for women of reproductive age, rising to about 27mg a day during pregnancy. Individual needs vary a lot, which is part of why testing matters before topping up with higher doses.
How iron gummies can help
For people who struggle to get enough iron from food, a supplement is an easy way to top up. Our Healthcarebear Iron Gummies provide 24mg of iron per serve and are formulated to:
- Support energy production
- Assist healthy red blood cell production and support red blood cell health
- Help relieve tiredness and fatigue when dietary intake is inadequate
- Support general health and wellbeing
Because they're made on a pectin base with no animal-derived ingredients, they're suitable for vegans and vegetarians, which is handy given plant-based eaters are among those most likely to run low on dietary iron. They also come in a raspberry lemonade flavour, which makes them an easy, pleasant alternative for anyone who finds traditional iron tablets unappealing. As with any iron supplement, they're at their most useful when you're genuinely not getting enough iron from your diet.
You can find them in the Healthcarebear range.
Using iron safely
Iron is essential, but more is not better, and a few sensible precautions matter:
- This product contains iron, which can be harmful in large doses. Stick to the recommended serve.
- Keep it out of reach of children, as iron can be especially dangerous for young children.
- If you have an iron storage condition such as haemochromatosis, you shouldn't take extra iron unless your doctor advises it.
- If you're pregnant or breastfeeding, take medication, or have a health condition, check with your health professional first, and ideally have your iron levels tested before supplementing.
The bottom line
Iron is essential for carrying oxygen and producing energy, so when your dietary intake falls short, tiredness often follows. Iron gummies are an easy, vegan- and vegetarian-friendly way to support energy production and healthy red blood cells, and to help relieve tiredness and fatigue when your diet isn't providing enough. They work best for people who actually need more iron, so if you're regularly tired, get your levels checked with your GP, build iron-rich foods into your meals, and use a supplement to top up the gap.
Frequently asked questions
Do iron gummies actually work?
Iron gummies are a convenient way to top up your iron intake, and iron is formulated to support energy production, healthy red blood cells, and to help relieve tiredness and fatigue when your dietary intake is inadequate. They're most useful for people who aren't getting enough iron from food. If you're often tired, it's worth having your iron levels checked.
What are the signs of low iron?
People often associate low iron with tiredness, fatigue and feeling run-down, but these overlap with many other causes. A blood test arranged by your GP is the only way to know for sure.
How much iron do I need a day?
In Australia, roughly 8mg a day for men and 18mg for women of reproductive age, rising to around 27mg in pregnancy. Individual needs vary, so check with your health professional.
Can I get enough iron from food?
Many people can, from red meat, poultry, fish, legumes, tofu, leafy greens and fortified cereals. Pairing plant iron with vitamin C helps absorption. Those on plant-based diets, with heavy periods, or who are pregnant may find it harder and could benefit from a top-up.
Are iron gummies vegan and vegetarian?
Ours are made on a pectin base rather than gelatin, with no animal-derived ingredients, so they're suitable for both vegans and vegetarians. That's useful since plant-based eaters are among those most likely to run low on dietary iron.
How do I take them?
Follow the serve on the pack, keep them out of reach of children, and don't exceed the recommended dose. If you're pregnant, breastfeeding, on medication or unsure about your iron levels, check with your health professional first.
Written by the Haircarebear team. Reviewed by Katie van der Mye, Innovations Manager (BA, MPRA, MM).
This article is general information only and isn't medical advice. Please speak with your health professional about your individual needs.
Sources: iron nutrient-function and intake guidance from the NHMRC / Eat For Health Nutrient Reference Values (Australia & New Zealand); general overviews of iron, haemoglobin and dietary iron absorption.