Mental Health Awareness Week: The Link Between Iron and Cognitive Health
Mental Health Awareness Week is a time to reflect on how we can better support our cognitive function. While we often focus on lifestyle factors like sleep, stress management, and social connection, one key nutrient that’s often overlooked is iron. This essential mineral plays a vital role in brain function and cognitive performance.
Let’s explore how iron impacts mental health, its role in cognitive function, and research-backed ways to naturally support your mental well-being.
The Impact of Iron Status on Cognitive Function
Inadequate dietary iron intake can lead to reduced oxygen transport, which could have an impact on cognitive function, therefore, supplementation can help to normalise this.
Iron is important for women of all ages and life stages, but specifically pregnant and menstruating women have a higher iron requirement and could benefit from supplementation. Contact your GP or healthcare practitioner for more advice on iron supplementation during pregnancy.
Additionally, iron can contribute to a reduction in tiredness and fatigue because your brain requires iron to transport oxygen around the body to maintain sufficient energy levels. Therefore, iron supports both energy production and cognitive health.
If you suspect your energy or cognitive function is being impacted by low iron, speak to your GP about testing.
The Different Types of Iron
A balanced diet rich in iron is essential, but not all iron sources are equally absorbed by the body. Heme iron, found in animal products like meat and fish, is the most bioavailable form. Non-heme sources that predominately come from eggs, dairy and plant-based foods are harder to absorb. However, for those following plant-based diets, pairing iron rich sources like lentils, spinach, and nuts with vitamin C (found in citrus fruits, peppers, and strawberries) can enhance absorption.
Natural Ways to Help Cognitive Function
Beyond iron, there are several strategies you can use to help improve your cognitive function.
Eat Balanced Meals: Making sure to eat a balanced diet can have positive effects on cognitive function. Blood sugar spikes and crashes can lead to brain fog, poor concentration, and mood swings. Therefore, it’s important to pair carbohydrates with protein, fibre, and healthy fats to slow down sugar release in the bloodstream, keeping you feeling your best.
Prioritise Omega-3s: These essential fatty acids, found in oily fish, walnuts, and flaxseeds, play a crucial role in brain health. Aim for 2-3 portions a week.
Get Enough Magnesium: Magnesium helps to support relaxation and rest. Dark leafy greens, nuts, seeds, and dark chocolate are excellent sources.
Move Your Body: Exercise can be great for energy levels and cognitive performance. Try taking bitesize movement breaks during the day.
Get outdoors: Research shows that time in nature can have a positive effect on brain health and cognitive function. Being in nature can help reduce stress, promote relaxation and reduce mental fatigue.
Get an Evening Routine: Sticking to a consistent bedtime, reducing blue light exposure in the evening, and limiting caffeine can help us get good sleep, allowing us to feel recharged first thing upon waking.
Practice Mindfulness & Connection: Meditation, journaling, and deep breathing exercises help calm the nervous system. Staying connected with loved ones and talking about or even writing down your feelings can help to support emotional resilience.
The Role of BlueIron in Supporting Mental Well-being
Supplementing alongside your regular diet can be very beneficial, BlueIron is a liquid iron supplement that’s highly absorbable and packed with Nordic blueberries, vitamin C, and essential nutrients, a great addition to a balanced diet.
BlueIron’s gentle formulation is easy on the gut and won’t cause stomach discomfort or constipation. It provides a slow-release form of iron that can be highly effective for supporting cognitive function.
Mental Health Awareness Week is the perfect time to reflect on the holistic ways we can support our well-being. If you’ve been feeling tired or fatigued it may be worth exploring whether low iron is part of the picture.
Iron contributes to normal energy-yielding metabolism. Iron contributes to the reduction of tiredness and fatigue. Iron contributes to normal oxygen transport in the body. Iron contributes to normal formation of red blood cells and haemoglobin.
Vitamin C increases iron absorption.
Written By Cara Shaw, nutritionist for BlueIron, a unique liquid iron supplement.
Food supplements should not be used as a substitute for a varied diet and healthy lifestyle.
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Posted by Emily Garfield
7th April 2025
