Low iron is one of the most underdiagnosed but critical deficiencies impacting everything from your energy and metabolism to bone and muscle strength. Yet many people – even those who supplement – don’t realise that it’s not just about how much iron you take, but where it comes from, and how well your body can use it.
The Hidden Impact of Low Iron
Iron is essential for oxygen transport, cellular energy (ATP) production, and mitochondrial function. But it doesn’t stop there. Low iron;
- reduces red blood cell production, leading to fatigue, brain fog, cold extremities, and lowered exercise tolerance.
- weakens muscles, since iron is needed for muscle oxygenation and endurance.
- impacts bone health, because iron is required for collagen synthesis and the bone matrix.
- impairs metabolism, especially in women, disrupts thyroid function and hormone balance, energy production and nutrient absorption, increasing the risk of conditions like fatigue, weight gain, infertility, osteoporosis, and metabolic syndrome.
For women with heavy menstrual cycles and postmenopause, low iron is incredibly common – and often overlooked. Worse, many don’t absorb iron properly, even when they supplement.
Poor Methylation of Vitamins May Be Another Factor
Biohacker and longevity expert Gary Brecka popularised the idea that methylation – the process your body uses to turn vitamins and minerals into usable forms – may be at the heart of preventing optimal health. Like many experts, he believes that a genetic inability to methylate properly is one of the key reasons people are chronically deficient in essential nutrients including iron, despite adequate nutrition and supplementation.
It is estimated that 40-60% of the population has the genetic variation in the MTHFR gene which can impair proper methylation of vitamins, especially folate (B9) and B12.
This gene variants reduces the ability to convert folate and B12 into their active methylated forms, potentially impacting;
- Iron metabolism
- Red blood cell formation
- Hormone regulation
- Neurotransmitter production, &
- Detoxification
However not everyone with an MTHFR variant has symptoms and people without the gene variant may have the same symptoms, because diet, lifestyle, medications and other medical conditions and other genes also play important roles.
Gary Brecka Highlights
- Methylated forms of vitamin B12 called Methylcobalamin and vitamin B9 (folate) called Methylfolate are required for proper red blood cell and DNA synthesis.
- Iron needs these cofactors to be absorbed and used correctly.
- Iron bisglycinate, a chelated and highly bioavailable form of iron, is far better tolerated and absorbed than ferrous sulphate, the common iron supplement, which often causes gut irritation, nausea, and constipation.
When these methylated nutrients work in harmony, the result is improved oxygen delivery, energy production, neurotransmitter balance, and stronger bones, muscles, and connective tissue.
Where Do We Get Iron From?
Iron is absorbed through the foods we eat daily and, when needed, from supplements. There are two types of dietary iron: heme (from animal sources) and non-heme (from plant sources), and the body absorbs them at different rates.
Heme Iron absorption 14% – 35%
Found in animal-based foods, heme iron is more efficiently absorbed:
• Red Meat – Beef, lamb, pork (especially liver, the richest source)
• Poultry – Particularly dark cuts like thighs
• Seafood – Tuna, salmon, sardines
• Shellfish – Oysters, clams, mussels
Non-Heme Iron – less efficiently absorbed 2%–20%
Plant-based sources of iron are less easily absorbed but still important:
• Legumes – Lentils, chickpeas, beans
• Tofu & Tempeh – Iron-rich soy products
• Dark Leafy Greens – Spinach, kale, Swiss chard
• Seeds & Nuts – Pumpkin seeds, sesame seeds, cashews
• Whole Grains – Quinoa, fortified cereals
• Dried Fruit – Apricots, raisins, figs
Pair non-heme iron with Vitamin C-rich foods (like citrus, capsicum, or tomatoes) to enhance absorption by up to 2 to 4 times.
Another crucial factor is that older people absorb up to 20% less iron from all sources, mainly due to;
- Reduced stomach acid
- Medications like antacids and protein pump inhibitors
- Chronic inflammation and illnesses
- Reduced dietary intake
These factors combined increase the risk of iron deficiency and warrant careful management.
Strong Bones Need More Than Just Nutrition
While getting enough absorbable nutrients like iron, B12, and folate are foundational, they alone won’t build stronger bones.
To trigger osteogenesis (new bone growth), your body requires a specific kind of mechanical loading—one that creates sufficient force on the skeletal system to tell the body “We need more bone here.” This isn’t achieved through most types of traditional exercise.
That’s where OsteoStrong comes in.
Using patented osteogenic loading technology, OsteoStrong sessions apply safe, controlled forces at multiples of your body weight, which activates the exact biological response required to grow new bone tissue—something few other forms of exercise can do, especially for those with osteopenia or osteoporosis.
What You Can Do
- Test don’t guess – your doctor can arrange an iron panel comprising standard tests including serum iron, ferritin, transferrin saturation, TIBC (total iron binding capacity).
- Go methylated – Use Methylcobalamin (B12) and Methylfolate (B9) to support red blood cell formation and methylation pathways.
- Use bioavailable iron – Iron Bisglycinate to avoid intestinal distress and ensure maximum uptake.
- Include support co-factors –adequate Vitamin C for absorption, Vitamins A, E, B6 and Copper for red blood cell production.
- If iron is low and the cause is not obvious, consider more comprehensive testing with an integrative health evaluation. Tests to consider include;
– CBC (complete blood count),
-Reticulocyte count (young red blood cells),
– CRP/ESR (inflammation markers),
– Vitamins B12, B9, serum copper, ceruloplasmin, and zinc
– Coeliac Screen (tTG-IgA),
– Stool Occult Blood Test,
– Hormonal panel (TSH, estrogen, testosterone).
- Stimulate your skeleton – Weekly OsteoStrong sessions provide the missing piece: the precise stimulus required to activate bone-building.
Final Thought
As most people age, staying Strong – not Fragile – is a conscious choice shaped by lifestyle, nutrition, and other daily habits, with epigenetics playing a greater role than genetics.
Low energy, poor muscle tone, and fragile bones aren’t just a normal part of ageing – they are often signs of underlying metabolic issues such as low iron, Vitamin D deficiency, nutritional and gastrointestinal issues, impaired methylation, chronic inflammation, and hormonal imbalances that can be addressed.
As Gary Brecka rightly points out: “You can’t fix what you don’t measure—and you can’t fix it with forms your body can’t use.”
But nutrients alone are not enough. Without the right mechanical loading stimulus, even the best nutrition won’t lead to stronger bones and muscles. OsteoStrong combines both science and strategy to help you reclaim strength, balance, and freedom.
Are you are interested in natural, drug-free ways to improve bone and muscle strength, balance, agility and posture to reduce your fall and fracture risk?
Learn more at OsteoStrong Australia where you can integrate skeletal loading with evidence-based nutritional approaches to help you live a stronger, more independent life.
