Iron is an essential mineral required for oxygen transport and neurotransmitter formation. A number of physiological conditions are associated with iron deficiency, including changes to cognition and mood. Research studies have investigated the mental and physical effects of iron supplementation on women. Women are often used in such studies because they have a higher risk of being iron deficient compared to men. In one such study, researchers administered 80 mg of iron as ferrous sulphate to a group of women to determine the effects on tiredness and mood. After 4 weeks of supplementation the results of the study showed that the women receiving the iron supplements had significant reductions in tiredness, suggesting they were iron deficient and that the supplements had improved the oxygen carrying capacity of the blood. In addition, those women receiving the iron supplements also had significant reductions in their anxiety scores, suggesting that the additional iron had altered their neurochemistry in a positive way.
Severe iron deficiency causes anaemia and fatigue. However a more mild iron deficiency may cause detrimental effects to cognition and mood. Many individuals are likely unaware that their low mood and poor cognition may be due to a low intake of iron in the diet. Red meat and fish are the two best sources of iron.
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