Iron

Iron
Chemical formula	Fe
Solubility	Essentially insoluble as the metal Iron ions (Fe²⁺, Fe³⁺) are soluble depending on the salt and pH
Bioavailability	Heme iron (from meat): 15–35 % absorbed Non-heme iron (plants, fortified foods, supplements): 2–20 % absorbed ↑ greatly increased by vitamin C, meat/fish, acidic environment ↓ strongly inhibited by phytates (grains/legumes), polyphenols (tea/coffee), calcium, zinc
Dietary sources	Heme (high absorption): liver, red meat, poultry, fish, shellfish (especially oysters, clams, mussels)
RDA (adults 19–50 y)	Men: 8 mg/day Women (pre-menopausal): 18 mg/day Women (post-menopausal): 8 mg/day Pregnant women: 27 mg/day
Upper limit	45 mg/day (for ages ≥14 years) (Applies to supplemental + fortified iron; does not include iron from natural food sources)

Introduction

"The medical profession has even coined the term ‘rusty brains’ to describe iron overload’s role in Alzheimer’s… Cleaning out ‘rust’ from the brain could be a way to slow and even prevent degenerative disease." - Georgi Dinkov

"Iron is a potentially toxic heavy metal; an excess can cause cancer, heart disease, and other illnesses. Iron causes cell aging." - Ray Peat

"The harmful effects of iron-produced free radicals are practically indistinguishable from those caused by exposure to X-rays and gamma rays; both accelerate ageing and degeneration." - Ray Peat

“A deficiency of copper causes our tissues to retain an excess of iron, so foods such as shrimp and oysters which contain abundant copper should be used regularly.” - Ray Peat, Iron's Dangers

Dosing

Undosing

• Drinking coffee with meals blocks iron absorption.
• Dairy, calcium and eggshell calcium -> prevent iron uptake.
• Orange juice & vitamin C with dairy,
• Shellfish (especially oysters) & liver in moderation -> provide copper and retinol, which balance iron.
• Red meat only occasionally; prefer dairy, cheese, gelatine and seafood as protein sources.
• Aspirin, vitamin E and progesterone -> protect against iron-driven lipid peroxidation.
• Blood donation (if possible) -> the most direct way to lower excess stores.
• Sauna
• Menstruation