Iron alpha-ketoglutarate
Bio-Activity Analysis
Bio-Availability Comparison (Estimated)
SCIENTIFIC DATA VISUALIZATION
Health Benefits & Sources
Why You Need It
- Boosts Energy & Reduces Fatigue: Helps transport oxygen to muscles and tissues, fighting exhaustion.
- Supports Cellular Health: Plays a key role in the Krebs cycle, the process your cells use to create energy.
- Enhances Athletic Performance: Improves oxygen delivery, which is crucial for endurance and strength.
- Gentler on the Stomach: The alpha-ketoglutarate component may offer better absorption and fewer side effects like nausea.
Deep Dive
Iron Alpha-Ketoglutarate works by two distinct mechanisms. First, it provides elemental iron, which is vital for producing hemoglobin—the protein in red blood cells that ferries oxygen from your lungs to the rest of your body. Without sufficient iron, your body struggles to produce energy, leading to that classic 'heavy' feeling of fatigue.
Second, the alpha-ketoglutarate (AKG) part is a naturally occurring compound that serves as a critical scaffold in your mitochondria (the power plants of your cells). By supplementing with Fe-AKG, you are essentially providing both the fuel delivery system (iron) and the spark plug maintenance (AKG) for your cellular engines. This dual action makes it a superior choice for those looking to optimize both their physical energy levels and their underlying cellular efficiency.
Natural Food Sources
While Iron Alpha-Ketoglutarate is primarily a supplemental compound, you can support your body's levels by consuming foods rich in iron and the precursors for alpha-ketoglutarate. Animal sources provide the most easily absorbed iron (heme iron), while plant sources (non-heme) are excellent when paired with Vitamin C.
| Food | Amount | % DV (Daily Value) |
|---|---|---|
| Lean Beef (3 oz) | 2.1 mg | ~12% |
| Spinach (1 cup cooked) | 6.4 mg | ~36% |
| Lentils (1 cup cooked) | 6.6 mg | ~37% |
| Dark Chocolate (1 oz) | 3.4 mg | ~19% |
| Tofu (1/2 cup) | 3.4 mg | ~19% |
Supplementation
Dosage: Typical dosages for Fe-AKG range from 15mg to 50mg of elemental iron daily, depending on individual needs and deficiency levels.
Who should take it?
- Individuals diagnosed with iron deficiency anemia.
- Endurance athletes or highly active people.
- Those experiencing unexplained fatigue or 'brain fog'.
- Vegetarians and vegans (who are at higher risk for iron deficiency).
Best taken: On an empty stomach or with a source of Vitamin C (like orange juice) to maximize absorption. However, if you have a sensitive stomach, take it with a small meal.
Top Food Sources
Frequently Asked Questions
Safety & Side Effects
Safety Profile & Interactions
Who should avoid it?
- Hemochromatosis patients: Individuals with this condition absorb too much iron, and taking supplements can be dangerous.
- Active infections: Iron can feed certain bacteria; your doctor may advise pausing supplementation during acute illness.
Potential Side Effects:
- Gastrointestinal distress: Nausea, constipation, or stomach cramps (though Fe-AKG is generally gentler than ferrous sulfate).
- Dark stools: A harmless but common side effect of iron supplementation.
Interactions:
- Antibiotics: Iron can reduce the absorption of tetracyclines and fluoroquinolones. Take these 2-4 hours apart.
- Levothyroxine: Iron can interfere with thyroid medication absorption.
- Coffee, Tea, Calcium: These can inhibit iron absorption. Avoid consuming them within 2 hours of your supplement.
Scientific References
- [1]Zhang, X., et al. (2020). 'The role of alpha-ketoglutarate in cellular metabolism and oxidative stress.' *Journal of Cellular Biochemistry*.
- [2]Camaschella, C. (2015). 'Iron-Deficiency Anemia.' *New England Journal of Medicine*.
- [3]Hua, H., et al. (2019). 'Alpha-ketoglutarate: A key regulator of metabolic pathways.' *Metabolism*.