How Much Iron Should You Be Getting Daily?

Why is Iron Important?

You can derive iron from supplements, or from the food you take in daily. This mineral has several important roles in the body, but most importantly it is central in producing hemoglobin, as explained by registered dietician Brooke Bulloch:

Iron is a component of hemoglobin found in red blood cells, and myoglobin found in muscle, both of which transfer oxygen from the lungs to your tissues…Iron is a key nutrient supporting physical growth and neurological development, cellular function, and immune function throughout life.

Without adequate iron, you can develop a condition called iron deficiency anemia, which is accompanied by symptoms like fatigue, irritability, shortness of breath, pale skin, headaches, and sometimes chest pain.

While healthcare practitioners often recommend supplements for individuals with iron deficiency anemia, in most cases, you can get adequate levels if you eat the right foods. You may be wondering, “How much iron should I take in daily? Let’s get into the details.

Daily Iron Requirement by Age and Gender

How much iron per day is ideal for you? The optimal daily intake varies depending on your age and gender. According to the National Institutes of Health, adult men should consume 8 mg of iron daily. When it comes to young boys, the daily iron requirement by age is as follows:

• Boys 9-13: 8 mg
• Boys 14-18: 11 mg

How much iron per day for a woman is ideal? The optimal daily intake varies. Generally speaking, women of reproductive age are at higher risk for developing iron deficiency anemia, especially during pregnancy, or with heavy menstrual periods. In addition, high iron levels are important in pregnancy to support the development of the growing fetus.

These are the daily iron recommendations for women:

• Girls 9-13: 8 mg
• Girls 14-18: 15 mg
• Women 19-50: 18 mg
• Women over 51: 8 mg
• Pregnant women: 27 mg
• Lactating women: 9-10 mg

How much iron per day for a woman with anemia is optimal? Many experts recommend 150-200 mg of elemental iron daily divided throughout the day. However, recent research published in Molecular Aspects of Medicine concluded that 60-120 mg of iron as a ferrous salt combined with vitamin C on alternate days is ideal.

How much iron per day should children take? If you have young kids, these are the recommendations for daily intake:

• Children 1-3: 9 mg
• Children 4-8: 10 mg

What Foods Are Rich in Iron?

Food sources contain either heme iron, found in meats, chicken, and fish, or non-heme iron contained in fortified foods and plant-based nutrition. As heme iron has much higher bioavailability, individuals following a plant-based diet need to work harder to ensure optimal levels. These are some excellent food sources of heme and non-heme iron:

It's important to note that combining iron-rich foods with vitamin C boosts its absorption, so those following a plant-based diet should consider adding foods rich in this key nutrient to meals with iron. However, calcium tends low lower iron absorption and should be consumed separately from iron-rich sources to help prevent depletion of levels.

Can You Take Too Much Iron?

While iron is essential for optimal body functioning, it’s important to stick to the recommended daily intake. Taking too much iron can be damaging, leading to health issues and in some cases serious complications. Some of the side effects you may experience from excess iron intake may include:

• Nausea
• Vomiting
• Constipation
• Digestive upset
• Dizziness
• Headaches

Prolonged high iron intake could lead to more severe issues, and could even be fatal in extreme cases. Some of the more serious health issues may include:

• Organ damage, including impairment of liver, heart, or brain function
• Joint pain and increased risk of osteoarthritis
• Nervous system complications leading to issues like chills, convulsions, dizziness, or even coma
• Skin issues like pale complexion, blue lips and fingernails, and jaundice

Some individuals have a genetic condition called hemochromatosis, which is when high amounts of iron build up in your system over time. If you have this disorder, it’s essential to seek treatment from a healthcare practitioner.

Are You Getting Adequate Levels of Iron?

The best way to ensure that you are getting enough iron is to consume foods rich in this mineral, following the daily iron intake guidelines carefully. If you are uncertain about your levels, seeing a healthcare practitioner for a blood test can quickly determine if you need to up your intake or add a daily supplement.

Taking added iron in supplement form may be recommended for certain people, including:

• People following a plant-based diet
• Individuals diagnosed with iron deficiency anemia
• Women with heavy menstrual periods
• Women who are pregnant
• Individuals with certain medical conditions, like rheumatoid arthritis, gastrointestinal conditions, or kidney failure.

How much iron per day should you take in supplement form? You should only supplement with additional iron with the approval of a healthcare practitioner, according to their dosage recommendations. Before having surgery, it’s important to get your hemoglobin levels checked, and supplementation may be recommended for those who are anemic.

How Do You Get Enough Iron From Your Diet?

In most cases, including foods rich in iron in your diet should ensure adequate levels, remembering to follow the recommended daily iron Intake. To ensure you are getting enough of this key mineral, follow these tips:

• Look at food labels carefully to assess the amounts included and calculate how much each portion includes. Take into account whether the foods include heme or non-heme sources.
• Try to incorporate one iron-rich food into most of your meals, along with a source of vitamin C.
• Exclude iron-rich foods from meals that have dairy products
• If you are uncertain, see a registered dietician for assessment and advice as to how to ensure optimal iron levels for you.