Iron is an important mineral for various body functions, but its role in immunity is often underestimated. It participates in vital processes, such as oxygen transport and energy production, but it also has a direct function in strengthening the body's defenses.

Iron deficiency is one of the most common nutritional deficiencies in the world and can significantly affect the immune response, increasing the susceptibility to infections. Understanding this relationship is fundamental to keeping the immune system balanced and efficient.

The role of iron in the body

Iron is an essential component of hemoglobin, a protein responsible for transporting oxygen in the blood, and of myoglobin, which stores oxygen in muscles. In addition, it acts in various enzymatic reactions and in cellular metabolism.

But what many don't know is that iron is also indispensable for development and activation of immune cells, such as lymphocytes and macrophages, which are essential in defending against microorganisms.

Iron and immune system: what's the relationship?

The immune system depends on several micronutrients to work properly, and iron is one of them. It is involved in different stages of the immune response, both inborn (the body's first line of defense) how much Adaptive (specific response to invading agents).

When iron is deficient, the body may experience:

• Reduced production of T-lymphocytes, cells that coordinate the immune response;

• Lower phagocytic activity of macrophages;

• Difficulty producing defense proteins;

• Increased vulnerability to respiratory and viral infections.

On the other hand, maintaining adequate iron levels favors the balance between defense and inflammation, helping the body to react efficiently to pathogens.

Signs of iron deficiency

The lack of iron in the body can manifest itself in various forms, and the symptoms are not always immediately noticeable. Among the most common signs are:

• Frequent tiredness and weakness;

• Pale;

• Hair loss and brittle nails;

• Low immunity and recurrent infections;

• Difficulty concentrating.

In more advanced cases, iron deficiency may develop into iron deficiency anemia, a condition that further compromises immunity and physical disposition.

How to ensure good iron levels

1. Balanced diet

Iron is present in animal and plant foods, but its absorption varies.

• Animal sources (heme iron): red meat, chicken, fish and liver.

• Plant sources (non-heme iron): beans, lentils, spinach and chickpeas.

The consumption of Vitamin C together with vegetable sources it helps increase iron absorption, while excess coffee, tea and dairy products can reduce it.

2. Guided supplementation

When diet is not sufficient to correct iron levels, supplementation may be necessary, always with professional monitoring.

Currently, there are forms of iron that are more bioavailable and have better gastrointestinal tolerability, such as iron bisglycinate, present in modern formulations that minimize discomfort such as nausea and constipation.

An example is the Iron Plus, an formulation with high concentration and bioavailability, which combines iron bisglycinate and vitamin C, promoting iron absorption by the body.

Balance is the key

While iron is indispensable for immunity, Excess can also be harmful, promoting oxidative stress. Therefore, it is important to perform laboratory tests and follow the guidance of a health professional before starting any supplementation.

Keeping iron at adequate levels, neither in lack nor in excess, is the key to ensuring a strong and balanced immune system.

Conclusion

Iron plays a fundamental role in maintaining the health and efficiency of the immune system. Its deficiency can compromise the body's defenses and increase susceptibility to infections.

With a balanced diet, healthy habits and, when necessary, the use of high-quality and well-absorbed supplements, it is possible to strengthen immunity and promote more energy and vitality in everyday life.

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