The recommended dietary allowance for women is 18 milligrams of iron per day, and men need about 8 milligrams per day. Pregnant women need 27 milligrams per day. Once women reach menopause, their iron requirements drop to the same as those of men.
What is a good iron level for a woman?
Women ages 19-50: 18 milligrams. Women ages 51 and older: 8 milligrams. Pregnant women: 27 milligrams. According to Norton, most people can get all the iron they need from a well-balanced, varied diet. "To optimize your iron intake, eat a diet balanced in foods rich in both heme and non-heme iron," she says.
What are the symptoms of too much iron in women?
Without treatment, an accumulation of iron can lead to health complications, such as:
- cirrhosis
- a higher chance of liver cancer relating to cirrhosis or hemochromatosis
- diabetes and associated complications
- congestive heart failure if too much iron builds up in the heart and the body cannot circulate enough blood
- irregular heart rhythms, or arrhythmias, leading to chest pain, palpitations, and dizziness
What is the recommended daily intake of iron?
Iron is not as easily absorbed from plant sources, so vegetarians and vegans need to consume a greater amount of iron. According to the National Institutes of Health, adult males need 8 milligrams of iron a day, and adult women age 50 and younger need 18 milligrams a day if they are neither pregnant nor lactating.
What is Womens normal iron level?
Normal iron levels for women: 10 to 30 micromoles per liter. Low iron levels for women: less than 10 micromoles per liter. However, while checking the amount of iron in your blood is a good start, it may not tell the entire story of your iron status. Advertisement.
How much iron do male and females need?
The amount of iron you need is: 8.7mg a day for men over 18. 14.8mg a day for women aged 19 to 50. 8.7mg a day for women over 50.
How much iron is needed for a woman?
Between 19 and 50 years of age, women need 18 mg of iron per day. Female athletes have higher needs to account for the amount of iron lost to sweating. Older women, ages 51 and older, need 8 mg of iron per day. This accounts for the onset of menopause, which is marked by the end of menstruation ( 3 ).
How much iron does a male need?
The normal hemoglobin range is 13.5-17.5 grams of hemoglobin per deciliter of blood for men. On average, a man only needs to consume 10 mg of iron a day to maintain healthy levels. Men tend to store more iron in their bodies than women, which is why iron deficiency is rare in men.
How much iron does a male need a day?
According to the National Institutes of Health (NIH), the daily recommended amount of iron for adults is: 8 milligrams (mg) a day for men.
Can you take too much iron supplement?
Frequently taking iron supplements that contain more than 20 mg of elemental iron at a time can cause nausea, vomiting, and stomach pain, especially if the supplement is not taken with food. In severe cases, iron overdoses can lead to organ failure, internal bleeding, coma, seizure, and even death.
How long does it take to get iron levels up?
It may take 6 months to one year for your body to restock its iron stores. Your iron levels will be regularly reviewed with blood tests. If you have an underlying problem that is causing your iron deficiency, it is very important that the cause is investigated.
What low iron feels like?
Left untreated, however, iron-deficiency anemia can make you feel tired and weak. You may notice pale skin and cold hands and feet. Iron-deficiency anemia can also cause you to feel dizzy or lightheaded. Occasionally, it can cause chest pain, a fast heartbeat and shortness of breath.
How much iron is too much for men?
Don't Overdo It. To prevent possible iron overload, the Institute of Medicine recommends that men take in no more than 45 milligrams of iron daily, including food and supplements.
How can I quickly raise my iron levels?
Choose iron-rich foodsRed meat, pork and poultry.Seafood.Beans.Dark green leafy vegetables, such as spinach.Dried fruit, such as raisins and apricots.Iron-fortified cereals, breads and pastas.Peas.
Which form of iron is best absorbed?
heme ironIron is found in the diet in two forms—heme iron, which is well absorbed, and nonheme iron, which is poorly absorbed. The best dietary source of absorbable (heme) iron is lean red meat.
What happens if you have too much iron?
Excess iron is stored in your organs, especially your liver, heart and pancreas. Too much iron can lead to life-threatening conditions, such as liver disease, heart problems and diabetes.
What is the best source of iron?
Heme iron is found in meat, fish and poultry. It is the form of iron that is most readily absorbed by your body. You absorb up to 30 percent of the heme iron that you consume. Eating meat generally boosts your iron levels far more than eating non-heme iron.
What does low iron do to a woman?
Without enough iron, your body can't produce enough of a substance in red blood cells that enables them to carry oxygen (hemoglobin). As a result, iron deficiency anemia may leave you tired and short of breath.
What is considered a low iron level?
There, iron deficiency was defined as a ferritin level <100 μg/L or, at 100–299 μg/L with transferrin saturation <20%, 10.
Should females take iron supplements?
Women need more iron because they lose blood each month during their period. That's why women from ages 19 to 50 need to get 18 mg of iron each day, while men the same age can get away with just 8 mg. After menopause, a woman's iron needs drop as their menstrual cycle ends.
Is 65 mg of iron a day too much for anemia?
According to the Institute of Medicine, most adults can consume up to 45 milligrams of elemental iron daily without toxicity occurring. Your health care provider may recommend a higher dosage, such as 50 to 60 milligrams of iron, to treat iron-deficiency anemia, according to the Office of Dietary Supplements.
How much iron do men need daily?
The normal hemoglobin range is 13.5-17.5 grams of hemoglobin per deciliter of blood for men. On average, a man only needs to consume 10 mg of iron a day to maintain healthy levels. Men tend to store more iron in their bodies than women, which is why iron deficiency is rare in men.
Why do men have high iron levels?
Some men may have higher iron stores due to genetics. Hemochromatosis is a hereditary condition and causes your body to absorb too much iron from the food you eat. This can cause life-threatening conditions, such as liver disease, heart problems and diabetes.
How to reduce iron levels in men with hemochromatosis?
The only way to reduce iron levels for people with hemochromatosis is by donating whole blood or double red cells on a regular basis.
Why is iron important for the body?
This is important because the hemoglobin in your red blood cells carries the oxygen from your lungs to all parts of your body. Finding the right balance for your health can be tricky.
How much iron does a whole blood donation lose?
A whole blood donation results in a loss of 200-250 mg of iron. Men with hemochromatosis often report being more energetic after donating blood, and some even describe feeling like they had a partial oil change in their body.
Can you test your iron levels?
Some people never have symptoms, but if you are experiencing joint pain, abdominal pain, fatigue, weakness or have diabetes, heart failure or liver failure, you may want to test your iron levels and talk with your doctor.
Is too much iron bad for you?
Too little iron in your body can make you fatigue easily or become anemic and too much iron can damage internal organs and increase the risk for other illnesses like diabetes.
How much iron do I need?
The amount of iron you need each day depends on your age, your sex, and whether you consume a mostly plant-based diet. Average daily recommended amounts are listed below in milligrams (mg). Vegetarians who do not eat meat, poultry, or seafood need almost twice as much iron as listed in the table because the body doesn’t absorb nonheme iron in plant foods as well as heme iron in animal foods.
Who is more likely to have trouble getting enough iron?
However, certain groups of people are more likely than others to have trouble getting enough iron: Teen girls and women with heavy periods. Pregnant women and teens. Infants (especially if they are premature or low-birthweight ). Frequent blood donors.
What foods provide iron?
Iron is found naturally in many foods and is added to some fortified food products. You can get recommended amounts of iron by eating a variety of foods, including the following:
What happens if I don’t get enough iron?
In the short term, getting too little iron does not cause obvious symptoms. The body uses its stored iron in the muscles, liver, spleen, and bone marrow. But when levels of iron stored in the body become low, iron deficiency anemia sets in. Red blood cells become smaller and contain less hemoglobin. As a result, blood carries less oxygen from the lungs throughout the body.
Does iron interact with medications or other dietary supplements?
Yes, iron supplements can interact or interfere with medicines and other supplements you take. Here are several examples:
What are the symptoms of iron deficiency anemia?
Symptoms of iron deficiency anemia include GI upset, weakness, tiredness, lack of energy, and problems with concentration and memory. In addition, people with iron deficiency anemia are less able to fight off germs and infections, to work and exercise, and to control their body temperature.
Why do pregnant women need more iron?
Pregnant women. During pregnancy, the amount of blood in a woman’s body increases, so she needs more iron for herself and her growing baby. Getting too little iron during pregnancy increases a woman’s risk of iron deficiency anemia and her infant’s risk of low birthweight, premature birth, and low levels of iron.
How much iron is in hemoglobin?
Heme iron, which is formed when iron combines with protoporphyrin IX, contributes about 10% to 15% of total iron intakes in western populations [ 3-5 ]. Most of the 3 to 4 grams of elemental iron in adults is in hemoglobin [ 2 ].
Why is iron loss greater in menstrual women?
Losses are greater in menstruating women because of blood loss. Hepcidin, a circulating peptide hormone, is the key regulator of both iron absorption and the distribution of iron throughout the body, including in plasma [ 1, 2, 6 ]. The assessment of iron status depends almost entirely on hematological indicators [ 7 ].
What is the richest source of iron?
Food. The richest sources of heme iron in the diet include lean meat and seafood [ 19 ]. Dietary sources of nonheme iron include nuts, beans, vegetables, and fortified grain products. In the United States, about half of dietary iron comes from bread, cereal, and other grain products [ 2, 3, 5 ].
What are the two main forms of iron?
Dietary iron has two main forms: heme and nonheme [1]. Plants and iron-fortified foods contain nonheme iron only, whereas meat, seafood, and poultry contain both heme and nonheme iron [2]. Heme iron, which is formed when iron combines with protoporphyrin IX, contributes about 10% to 15% of total iron intakes in western populations [3-5].
Why are infants at risk for iron deficiency?
Infants—especially those born preterm or with low birthweight or whose mothers have iron deficiency—are at risk of iron deficiency because of their high iron requirements due to their rapid growth [ 34, 45 ]. Full-term infants usually have sufficient iron stores and need little if any iron from external sources until they are 4 to 6 months old [ 2 ]. However, full-term infants have a risk of becoming iron deficient at 6 to 9 months unless they obtain adequate amounts of solid foods that are rich in bioavailable iron or iron-fortified formula.
What is the term for a depleted iron store?
Iron deficiency progresses from depletion of iron stores (mild iron deficiency), to iron-deficiency erythropoiesis (erythrocyte production), and finally to iron deficiency anemia (IDA) [8,9]. With iron-deficiency erythropoiesis (also known as marginal iron deficiency), iron stores are depleted and transferrin saturation declines, but hemoglobin levels are usually within the normal range. IDA is characterized by low hemoglobin concentrations, and decreases in hematocrit (the proportion of red blood cells in blood by volume) and mean corpuscular volume (a measure of erythrocyte size) [2,10].
Why is iron deficiency a risk factor for gastrointestinal disorders?
People with certain gastrointestinal disorders (such as celiac disease, ulcerative colitis, and Crohn’s disease) or who have undergone certain gastrointestinal surgical procedures (such as gastrectomy or intestinal resection) have an increased risk of iron deficiency because their disorder or surgery requires dietary restrictions or results in iron malabsorption or blood loss in the gastrointestinal tract [ 55-57 ]. The combination of low iron intake and high iron loss can lead to a negative iron balance; reduced production of hemoglobin; or microcytic, hypochromic anemia [ 58 ].
Why is iron important for women?
Iron is essential to life for both men and women; it helps reduce tiredness and fatigue, as well as playing an important role in normal energy metabolism, oxygen transport, cognitive function, immune function and formation of red blood cells. However, iron is especially important to women – particularly those of reproductive age – as women need up ...
How much iron does a woman lose during her period?
Menstruation is the most common cause of iron loss worldwide. On average, women lose around 220 to 250 milligrams of iron per pint of blood during each menstrual cycle (the total loss of blood can be up to half a pint).
Is iron important for pregnant women?
As such, it is particularly important for woman of child bearing age to meet their daily iron intake However, this may be difficult to achieve through diet alone. Pregnancy also impacts the overall iron content in a woman’s body.
How much iron should a man eat daily?
A 1-cup serving of iron-fortified, ready-to-eat breakfast cereal contains nearly 19 grams of iron, well over a male's RDA. A 3-ounce serving of clams or oysters also provides a man with at least 100 percent of his iron needs. Other foods that provide 20 percent or more of a man's daily iron requirement per serving include 1 cup of cooked white beans or lentils and 1 cup of cooked spinach.
Why is iron important for men?
A man's body needs adequate iron in order for the hemoglobin contained in red blood cells to carry oxygen, for proper immune system function and to produce enzymes, including ones that assist with DNA synthesis ...
Where is iron stored?
When you consume more iron than you need -- such as by overconsuming supplements -- it is stored by the body in organs like your heart, pancreas and liver. That's why you should see your doctor before taking supplemental iron to get the proper recommended dose. av-override. ‒‒:‒‒.
What foods help you absorb iron?
Serve plant-derived sources of iron with foods rich in vitamin C -- like red peppers, strawberries or watermelon -- to boost iron absorption.
How much iron should a male infant take?
Male and female infants between the ages of seven months to one year of age need 11 mg of iron each day, states the University of Maryland Medical Center, or UMMC.
Where should men get iron?
Men should get iron from the food they eat , not dietary supplements.
What is the most common disease caused by iron overload?
Excess amounts of iron–iron overload–can result in many diseases, the most common of which is hemochromatosis, says the NDDIC. Primary hemochromatosis is hereditary in nature, while secondary hemochromatosis can be the result of alcoholism, anemia and other medical disorders. Although either gender can suffer from hereditary hemochromatosis, it's more commonly seen in men, who are more likely to be diagnosed at a younger age. The NDDIC indicates that most men begin to exhibit symptoms of hemochromatosis between the ages of 30 and 50, whereas women are usually diagnosed around the age of 50.
What organs do men with iron deficiency have?
Excess iron affects numerous vital organs, such as the heart and liver, as well as the pancreas, thyroid, adrenals and organs that produce sex hormones. Men with excess iron can also suffer from impotence, a flagging libido, decreased muscle mass and body hair, lethargy and joint pain, among a host of other symptoms.
Can men take iron supplements?
Adult men should not take iron supplements unless recommended to do so by a doctor.
Is iron overload a disease?
Excess amounts of iron–iron overload–can result in many diseases, the most common of which is hemochromatosis, says the NDDIC. Primary hemochromatosis is hereditary in nature, while secondary hemochromatosis can be the result of alcoholism, anemia and other medical disorders. Although either gender can suffer from hereditary hemochromatosis, it's more commonly seen in men, who are more likely to be diagnosed at a younger age. The NDDIC indicates that most men begin to exhibit symptoms of hemochromatosis between the ages of 30 and 50, whereas women are usually diagnosed around the age of 50.
What Are the Iron Requirements for Seniors?
The human body works in mysterious ways. Your DNA dictates how its needs change over the years.
What Are the Benefits of Iron?
No matter how old you are, everyone experiences the same benefits from iron. For example, iron provides energy to the body by boosting the metabolism. In addition, red blood cell production depends on iron.
What Causes Iron Deficiency?
A myriad of different things can lead to anemia, the most common type of which is caused by iron deficiency.
What Happens If I Have Too Much Iron?
An iron overdose can be quite painful and can even lead to death if not treated right away. There are some very clear symptoms of an iron overdose you should remember if you are taking iron supplements. These symptoms include:
Why is iron reduced?
The reason this daily requirement is reduced so much is that the body tends to retain more iron as it ages. In most cases, it is easy to get all the iron you need and more from the foods you are eating, even if you are a light eater. This doesn’t mean it isn’t possible for an iron deficiency to occur.
Why is iron important for the body?
Iron helps provide oxygen to the muscles and the tissue in the human body, which is especially important during and after a workout. Without iron, the body’s neurotransmitters wouldn’t work properly. Iron benefits the production of dopamine, serotonin , and norepinephrine by keeping the neurotransmitters healthy.
What is the best treatment for iron deficiency?
Once the doctor has determined what is causing your iron deficiency, he or she can recommend the best course of action for treatment. In some cases, surgery to stop the bleeding in the body is all that is required. In extreme cases, a blood transfusion may be necessary.