The "Girders" Myth and Irn-Bru's Iron Content
The long-standing marketing campaign that said Irn-Bru was "Made in Scotland from girders" has led many to believe the soft drink is a source of iron. This was part of a marketing campaign and not a statement of nutritional fact. The slogan worked, leading to a common misconception despite the drink's lack of iron.
History of the Name
Before Irn-Bru, the drink was called "Iron Brew". The name was changed in 1946 due to food labeling rules. Because the product is not brewed, the manufacturer, A.G. Barr, had to change the name. This led to the name "Irn-Bru". The advertising further fueled the public's association between the drink and iron.
Ingredients in Irn-Bru
While the recipe is a secret, the ingredients are known. The Irn-Bru website confirms a very small amount of iron is present. It comes from ammonium ferric citrate, present at only 0.002%. This is not enough to provide nutritional value. A can of Irn-Bru contains trace levels of iron.
Other ingredients include:
- Carbonated Water
- Sugar (in the original recipe)
- Citric Acid
- Flavourings (Caffeine and Quinine)
- Preservatives (E211)
- Colours (Sunset Yellow and Ponceau 4R)
Irn-Bru Versus Your Body's Iron Needs
To understand, the iron content in Irn-Bru should be compared to the body's needs. The iron is an additive, not the heme iron found in animal products.
| Feature | Irn-Bru (330ml Can) | Nutritional Iron Source | RDA for Adult Female (19-50) | RDA for Adult Male (19+) |
|---|---|---|---|---|
| Iron Content | Trace amount (approx. 0.002%) | Significant amount | 18 mg/day | 8 mg/day |
| Daily Value | Insignificant | Meets a portion of daily needs | 100% | 100% |
| Source | Ammonium ferric citrate (food additive) | Heme iron (meat, poultry) or non-heme iron (plants) | Varied diet | Varied diet |
| Effect on Body | No nutritional impact | Supports oxygen transport, energy, and immunity | Supports vital functions | Supports vital functions |
| Bioavailability | Poor absorption | High (heme) or moderate (non-heme with enhancers) | Varies by source | Varies by source |
Finding Real Dietary Iron
People looking to increase iron intake should focus on foods. Dietary iron comes in two forms: heme iron from animals and non-heme iron from plants. Heme iron is more easily absorbed. Non-heme iron absorption is enhanced with vitamin C.
Iron-Rich Food Sources
- Heme Iron Sources: These sources are easily absorbed.
- Red meat (beef, lamb)
- Organ meats (liver)
- Poultry (chicken, turkey)
- Seafood (clams, oysters, sardines)
- Non-Heme Iron Sources: These are plant-based and should be paired with vitamin C.
- Legumes (lentils, chickpeas, beans)
- Dark, leafy greens (spinach, kale)
- Nuts and seeds (cashews, pumpkin seeds)
- Fortified cereals and breads
- Dried fruits (raisins, apricots)
Risks of Iron Deficiency
Not getting enough iron can lead to iron deficiency anemia, with symptoms. These include:
- Extreme tiredness and fatigue
- Weakness and pale skin
- Shortness of breath
- Headaches and dizziness
- Brittle nails and a sore tongue
- Cravings for non-food items, such as ice or dirt (pica)
For those with a diagnosed deficiency, a healthcare professional may recommend iron supplements. Self-diagnosing and taking supplements is not advised, as excessive iron intake can be toxic. The safest approach is a varied diet rich in iron. For more information, consult a reliable source like the National Institutes of Health. [^1]
Conclusion
The idea that Irn-Bru is full of iron is a myth. While it contains a trace amount, it does not contribute to a healthy iron intake. Real iron comes from a balanced diet, which is safer to meet the body's needs. Enjoy Irn-Bru, but do not rely on it to get your iron.
[^1]: "Iron - Health Professional Fact Sheet", National Institutes of Health (NIH), https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
