Milly Gaines
Iron is an essential mineral nutrient that helps the body function normally. It is required to make haemoglobin, a molecule found in red blood cells that carries oxygen through the body. Iron is also found in myoglobin, which gives muscle its red colour. While the body can store iron, it cannot produce it, so it must be consumed through a person's diet. The recommended dietary intake of iron varies depending on age, sex, and lifestyle choices such as diet and pregnancy. Iron deficiency can lead to anaemia, a condition where the blood does not produce enough haemoglobin, resulting in decreased red blood cell counts.
| Characteristics | Values |
|---|---|
| Iron's role in the body | Transports oxygen in the blood, responsible for the red colour of muscle, and is a component of many enzymes involved in energy production |
| Who needs iron? | Everyone; requirements vary by age, sex, and dietary choices |
| How much iron is needed? | Varies by individual needs; on average, adult males need 1 mg, and menstruating females need 1.5 mg, while pregnant women need 27 mg |
| Food sources of iron | Haem iron: meat, poultry, and fish; Non-haem iron: plant-based foods, eggs, and nuts |
| Enhancing iron absorption | Consume vitamin C-rich foods like tomatoes, citrus fruits, and peppers, or take vitamin C supplements |
| Iron deficiency | Can lead to anaemia, characterised by a decrease in red blood cells and haemoglobin levels |
| Iron supplements | Generally safe to consume up to 17 mg per day without causing harm; consult a doctor for higher doses |
| Iron intake considerations | Vegetarians, especially women, may be at risk of iron deficiency; they may need up to 80% more iron in their diet |
| Iron for babies | Newborns receive iron stores in the uterus; low birth weight or premature babies may need supplements; iron-fortified infant cereals are recommended from 6 months onwards |
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What You'll Learn
Iron deficiency and anaemia
Iron is important for transporting oxygen in the blood. Iron deficiency is very common, especially among women and people with a low-iron diet. Iron deficiency anaemia occurs when the body does not have enough iron to produce haemoglobin, a substance in red blood cells that enables them to carry oxygenated blood throughout the body. This can leave you tired and short of breath.
Women who are pregnant or breastfeeding are at risk of iron deficiency anaemia, as their iron stores need to serve their own increased blood volume as well as be a source of haemoglobin for the growing foetus. Women who have recently given birth may also be at risk, as are women who experience abnormal or increased menstrual blood loss. Pregnant women may be prescribed iron supplements by their doctor.
Infants and children are also at risk of iron deficiency anaemia. Low birth weight or premature babies are at increased risk and will need iron supplements under medical supervision. Babies aged 6 months to one year can be given iron-fortified infant cereal mixed with breast milk or formula, and then plain pureed meats once they are used to the cereal. Children need extra iron during growth spurts, and children who drink more than 16 to 24 ounces of cow's milk a day may be at risk, as cow's milk contains little iron and can also irritate the intestinal lining, causing chronic blood loss.
Other causes of iron deficiency anaemia include intestinal disorders such as celiac disease, which affect the intestine's ability to absorb nutrients from food. Blood loss can also cause iron deficiency anaemia, and this can occur in many ways, including bleeding in the gastrointestinal tract from an inflammatory bowel disease, ulcer, colon cancer, or other GI disorders. Certain medicines, such as aspirin or non-steroidal anti-inflammatory drugs (NSAIDs), can also lead to GI tract bleeding.
Iron deficiency anaemia is diagnosed by blood tests that check the complete blood count (CBC), haemoglobin levels, blood iron levels, and ferritin levels. It is usually treated with iron supplementation, although additional tests or treatments may be necessary, especially if internal bleeding is suspected.
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Iron-rich foods
Iron is important for transporting oxygen in the blood and preventing anaemia. The average person needs to absorb a small amount of iron each day to stay healthy (around 1 mg for adult males and 1.5 mg for menstruating females). The amount of iron absorbed by the body depends on how much iron your body is storing. The body absorbs around 18% of the available iron from a typical Western diet (which includes animal foods) and about 10% from a vegetarian diet.
There are two main types of iron: heme and non-heme iron. Heme iron is better absorbed by the body and is commonly found in liver, meat, poultry, and seafood. Non-heme iron is found in legumes (beans), nuts, seeds, and certain vegetables like spinach and potatoes. Non-heme iron is also found in plant-based foods such as dried beans, lentils, and dark green leafy vegetables like broccoli. Vegetarians and vegans may need twice as much dietary iron each day as non-vegetarians.
Heme Iron Sources:
- Liver
- Meat
- Poultry
- Seafood (including flatfish, salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams, shad, and Atlantic mackerel)
Non-Heme Iron Sources:
- Legumes (beans, lentils, soybeans, and peas)
- Nuts
- Seeds (pumpkin, sesame, flax, and hemp)
- Vegetables (spinach, potatoes, broccoli, and dark green leafy vegetables like dandelion, collard, and kale)
- Fortified sources such as tofu, grains, bread, and cereal
- Dried fruits (raisins, prunes, apricots, and figs)
- Tomato paste
- Blackstrap molasses
- Wheat products
- Bran cereals
- Oat cereals
- Enriched rice
- Whole-wheat bread
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Iron requirements for vegetarians
Iron is a mineral essential for proper growth and development. It is important for transporting oxygen in the blood and is found in red blood cells called haemoglobin. The average person needs to absorb a small amount of iron each day (around 1mg for adult males and 1.5mg for menstruating females). However, since our bodies absorb only a fraction of the iron contained in food, we need to consume several times this amount.
For vegetarians, it is important to note that the iron in plant foods is not as easily absorbed as the iron in animal products. As a result, vegetarians may need almost twice as much dietary iron each day as non-vegetarians. This means that a varied, healthy plant-based diet that includes a balance of grains, legumes, nuts, seeds, fruits, and vegetables is crucial for meeting iron requirements.
There are two types of iron found in food: heme (animal-derived) and non-heme (plant-derived). Good vegetarian sources of non-heme iron include iron-fortified breakfast cereals, wholegrains, legumes (such as beans, lentils, and soybeans), dark green leafy vegetables (such as broccoli, spinach, and kale), raisins, nuts, prunes, dried apricots, seeds, and iron-fortified breads and pastas.
While it is important to ensure adequate iron intake, it is worth noting that too much iron can lead to iron poisoning. The average amount of iron a vegan needs is 32 milligrams per day for women and 14 milligrams per day for men. However, individual needs may vary, and it is always recommended to consult a registered dietitian for personalised advice.
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Iron requirements during pregnancy
Iron is important for transporting oxygen in the blood, and a mother's diet during pregnancy is very important as newborns receive their iron stores in the uterus. Iron requirements are greater during pregnancy than when not pregnant, and the prevalence of iron deficiency increases substantially during pregnancy. The total iron requirement during pregnancy is approximately 1000 mg, with 350 mg lost to the fetus and placenta, 250 mg lost in blood at delivery, and 450 mg required for the increase in red blood cell mass. This amounts to a total of 1040 mg, excluding blood loss at delivery.
The requirement for iron increases steadily throughout the trimesters, with around 0.8 mg needed in the first trimester, 4-5 mg in the second, and over 6 mg in the third. This is a large amount of iron to accumulate over six months, and it is more than what most women possess, especially in developing countries. As a result, daily iron and folic acid supplementation is recommended during pregnancy to reduce the risk of low birth weight, maternal anaemia, and iron deficiency. The suggested dose is 30-60 mg of iron, with a higher dose of 120 mg recommended in areas where anaemia in pregnant women is a severe problem.
Anaemia during pregnancy places women at risk of poor pregnancy outcomes, including maternal mortality, perinatal mortality, premature birth, and low birth weight. Infants born to anaemic mothers have less than half the normal iron reserves, and iron deficiency can also impact the immune system, increasing the risk of infectious diseases. Therefore, it is important for pregnant women to ensure they are getting enough iron in their diet or through supplementation.
Good sources of non-haem iron include animal tissue, animal-based products, and plant foods such as dried beans, lentils, iron-fortified cereals, wholegrains, legumes, dark green leafy vegetables, raisins, nuts, and seeds. However, it is worth noting that the body only absorbs a fraction of the iron contained in these foods, so it is important to consume enough iron-rich foods to meet the daily requirement.
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Iron supplements
Iron is a mineral that is essential for life. It is required for the production of red blood cells, which carry oxygen in the blood. Most people in the US get enough iron from their diet, which includes meat, poultry, seafood, and plant-based sources. However, certain individuals may be at risk of iron deficiency, including pregnant women, those with digestive disorders, and children consuming excessive cow's milk. If left untreated, iron deficiency can lead to anemia, characterised by a low level of red blood cells and associated symptoms such as fatigue and weakness.
When choosing an iron supplement, it is essential to check the label for the amount of elemental iron it contains. The body absorbs a greater amount of iron from supplements with higher elemental iron content. Iron supplements should be stored at room temperature and kept out of the reach of children. Additionally, they should not be taken with milk, caffeine, antacids, or calcium supplements.
For adults and children over the age of 14, the recommended upper limit of iron intake is 45 milligrams per day. Children under 14 should not exceed 40 milligrams per day. It is important to consult a doctor before starting iron supplements, especially for children, as excessive iron can be toxic. A healthcare provider will consider an individual's medical history, including any allergies, medications, and gastrointestinal issues, before recommending iron supplements.
In addition to supplements, iron-rich foods can also help increase iron levels in the body. Animal sources, such as meat, poultry, and seafood, provide heme iron, which is more easily absorbed by the body. Plant-based sources, such as dark green leafy vegetables, legumes, and iron-fortified cereals, offer non-heme iron, which can be enhanced by consuming vitamin C-rich foods simultaneously.
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Frequently asked questions
Iron is a mineral nutrient that is essential for your body to function normally. It is important for transporting oxygen in the blood and making haemoglobin (found in red blood cells).
The amount of iron you need each day depends on your sex, age, and diet. For example, the recommended dietary intake (RDI) for adult males is 1 mg, while menstruating females need 1.5 mg. Adults over 50 years old should have 8 mg of iron per day, and pregnant women should have an iron intake of 27 mg/day.
Haem iron, found in meat, poultry, and fish, and non-haem iron, found in plants, eggs, nuts, and some animal-based products, are the two types of iron. Good sources of non-haem iron include iron-fortified cereals, wholegrains, legumes (beans and lentils), dark green leafy vegetables, and nuts.
If you are not getting enough iron from your diet, you may be iron deficient. Iron deficiency anaemia is when a lack of iron means the blood does not produce enough haemoglobin, resulting in an overall decrease in red blood cells. Iron deficiency can be treated with iron replacement therapy or, in rare cases, a transfusion.
