Iron, Mood & Motivation: The Link Between Low Iron & Mental Health
By Emma Gibson, Mitchells Naturopath & Head of Nutrition
This week marks both World Iron Awareness Week and Mental Health Awareness Week: a timely reminder to look at the connection between our physiology and how we think and feel.
It’s easy to get caught in all-or-nothing cycles with our health. There’s constant noise around what we should and shouldn’t be doing, and over time, that pressure can turn into self-judgement. For many, that leads to a kind of freeze, where even simple actions feel harder than they should.
But sometimes, this isn’t simply a motivation problem. It can be a resource problem.
For the brain and body to function well, we need an adequate supply of nutrients and minerals. Iron is one of those foundational inputs.
When iron status is low, our capacity for energy, concentration and everyday function can be affected.
How common is low iron in New Zealand?
Low iron is more common than many people realise, particularly among women and growing children.
- 40% of infants and 1 in 5 toddlers are consuming inadequate amounts of iron
- 14% of children under the age of 2 are iron deficient
- Over 1/3 of teenage girls don’t meet their daily iron requirements
- 1 in 14 New Zealand women are low in iron
- 15.6% of women aged 35–44 years have iron deficiency anaemia
Why iron matters for mood, motivation and mental clarity
Iron isn’t just about energy in the physical sense. It also plays an important role in how your brain and body function.
At a physiological level, iron plays a key role in:
Oxygen delivery to the brain
Iron is required to form haemoglobin, which carries oxygen in the blood. When iron is low, the body’s ability to transport oxygen can be affected, contributing to symptoms such as fatigue and poor concentration.
Neurotransmitter production
Iron is involved in the synthesis of key neurotransmitters, including dopamine, serotonin and norepinephrine – all of which play a role in mood, motivation, focus and our response to stress.
Energy production (ATP)
At a cellular level, iron is required for mitochondrial function – the processes within our cells that help produce ATP, our body’s energy currency. This is one reason low iron status can contribute to fatigue and reduced capacity.
Cognitive function and nervous system health
Iron supports myelination – the protective coating around nerves – as well as normal brain development and function. Low iron status can also be associated with symptoms such as brain fog, poor concentration and reduced cognitive performance.
Low iron can feel like low motivation
When iron is low, the symptoms aren’t always obvious. And because many of them overlap with stress, poor sleep and the general demands of everyday life, it can be easy to interpret how we’re feeling as purely mental or lifestyle-related.
Low iron can be associated with:
- Persistent fatigue
- Low mood or increased irritability
- Reduced motivation or drive
- Brain fog or poor concentration
- Shortness of breath
- Reduced exercise tolerance
Of course, these symptoms can have many different causes. Experiencing them doesn’t automatically mean your iron is low.
But if they’re persistent, it may be worth looking beyond simply telling yourself you need to try harder.
A foundation problem, not always a motivation problem
We often assume we need more willpower, more structure or a better routine.
But if your physiology isn’t adequately supported – including nutrients such as iron – it can become much harder to meet the demands you’re placing on your body.
This is where people can get stuck: trying to layer more habits, routines and expectations onto a foundation that may need some attention first.
Sometimes, building a stronger routine doesn’t start with doing more.
It starts with understanding what your body needs.
Who is most at risk?
Iron deficiency is one of the most common nutrient deficiencies worldwide, and certain groups are more vulnerable:
- Women of reproductive age, due in part to menstrual blood loss
- Pregnant women
- Infants, toddlers and adolescents during periods of rapid growth
- Those with low red meat intake or restrictive diets
- Athletes or highly active individuals
- People with digestive issues that may affect nutrient absorption
In a New Zealand context, the statistics above highlight just how common low iron can be, particularly among women and growing children.
Supporting iron status: a practical approach
Before jumping to supplementation, there’s one principle worth remembering:
Test, don’t guess.
Fatigue, brain fog, low mood and poor concentration can have many causes. If you’re concerned about your iron status, working with your GP or healthcare practitioner and getting appropriate testing is the best place to start.
From a foundational perspective:
Prioritise iron-rich foods
Include iron-rich whole foods, particularly haem iron sources such as red meat, liver and slow-cooked meats.
Support absorption
Pair iron-rich meals with sources of vitamin C, such as citrus, berries or acerola. Tea and coffee consumed around meals can inhibit iron absorption, so consider having them separately where possible.
Consider overall digestion
Healthy digestion plays an important role in our ability to absorb and utilise nutrients from food.
Use supplementation when appropriate
In cases of iron deficiency, targeted iron supplementation may be necessary and is best guided by testing and individual needs.
Where do wholefood sources of iron fit?
When it comes to supporting iron status, the form and source of iron matter.
Common iron supplements – including ferrous sulphate, fumarate and gluconate – can be effective at correcting iron deficiency when appropriately prescribed. However, some people experience digestive side effects such as constipation or nausea, which can make them difficult to tolerate.
Wholefood sources offer another way to bring iron into the diet.
Beef liver and spleen naturally provide haem iron, the form of iron found in animal foods. Haem iron is generally more readily absorbed by the body than non-haem iron found in plant foods.
Organ meats also provide a broader range of naturally occurring nutrients, including:
- Vitamin B12 – important for normal red blood cell formation and neurological function
- Vitamin A (retinol) – which plays a role in immune function and iron metabolism
- Copper – involved in normal iron transport and utilisation
- Other naturally occurring trace nutrients found within organ meats
Spleen, in particular, is naturally rich in haem iron, while liver provides a broad range of micronutrients.
For those who don’t regularly eat organ meats, wholefood organ supplements can provide a convenient way to incorporate these traditional foods into a modern routine.
Our Beef Liver & Spleen capsules are made from freeze-dried New Zealand grass-fed and finished beef liver and spleen and provide haem iron alongside naturally occurring nutrients including vitamin B12. Beef Liver & Spleen
This doesn’t mean wholefood organ supplements should replace clinically indicated iron treatment. If testing shows significant iron deficiency or iron deficiency anaemia, work with your healthcare practitioner on the treatment that’s right for you.
The bigger picture
If you’ve been feeling flat, unmotivated or like you’re constantly pushing uphill, it may be worth asking:
Is this purely a mindset problem – or could my body need more support?
That doesn’t mean assuming low iron is the answer. It means recognising that how we think and feel doesn’t exist separately from our physiology.
Sleep matters. Food matters. Movement matters. Stress matters. And having adequate levels of foundational nutrients matters too.
Sometimes, before asking more from ourselves, we need to understand whether the foundation is there to support us.
Because building your foundation isn’t always about doing more.
Sometimes, it’s about giving your body more of what it needs.
