Iron and anaemia

Iron carries oxygen in the blood. Too little causes fatigue, dizziness, hair loss and lower endurance — especially in menstruating women, vegetarians and runners.

Important: take iron only after a blood test (ferritin, haemoglobin) and at your doctor's dose. Excess iron harms the liver and heart and is toxic to children — keep it away from them.

• Absorbs better with vitamin C.
• Keep it 2 hours apart from tea, coffee, milk and calcium.
• If it upsets your stomach, alternate days or after food (agree it with your doctor).

Food sources: red meat, liver, legumes, spinach (with vitamin C).