According to the Office of Dietary Supplements (ODS), the recommended daily iron intake for women age 19 to 50 is 18 milligrams (mg). The daily iron intake for men of the same age range is 8 mg. During pregnancy, daily iron intake should increase to 27 mg, but women who are breastfeeding only need 9 mg per day.
How much iron per day is too much?
At high doses, iron is toxic. For adults and children ages 14 and up, the upper limit -- the highest dose that can be taken safely -- is 45 mg a day. Children under age 14 should not take more than 40 mg a day.
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 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 is the symptoms of too much iron?
Excessive iron can be damaging to the gastrointestinal system. Symptoms of iron toxicity include nausea, vomiting, diarrhea and stomach pain. Over time, iron can accumulate in the organs, and cause fatal damage to the liver or brain.
How often should you take 65 mg of iron?
Although the traditional dosage of ferrous sulfate is 325 mg (65 mg of elemental iron) orally three times a day, lower doses (eg, 15-20 mg of elemental iron daily) may be as effective and cause fewer side effects.
What does 65 mg of iron do?
This medication is an iron supplement used to treat or prevent low blood levels of iron (such as those caused by anemia or pregnancy). Iron is an important mineral that the body needs to produce red blood cells and keep you in good health.
Can I take two 65 mg iron pills a day?
The best way to take the iron supplement is through two or more doses each day. This way your body absorbs the greatest amount of iron.
Can you take too much iron if you are anemic?
Yes, iron can be harmful if you get too much. In healthy people, taking high doses of iron supplements (especially on an empty stomach) can cause an upset stomach, constipation, nausea, abdominal pain, vomiting, and diarrhea.
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 ].
What is iron in food?
Iron is a mineral that is naturally present in many foods, added to some food products, and available as a dietary supplement. Iron is an essential component of hemoglobin, an erythrocyte (red blood cell) protein that transfers oxygen from the lungs to the tissues [ 1 ]. As a component of myoglobin, another protein that provides oxygen, iron supports muscle metabolism and healthy connective tissue [ 2 ]. Iron is also necessary for physical growth, neurological development, cellular functioning, and synthesis of some hormones [ 2, 3 ].
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 ].
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.
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.
What does iron do to the body?
What is iron and what does it do? Iron is a mineral that the body needs for growth and development. Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. Your body also needs iron to make some hormones.
Why is iron important?
Iron helps to preserve many vital functions in the body, including general energy and focus , gastrointestinal processes , the immune system, and the regulation of body temperature . The benefits of iron often go unnoticed until a person is not getting enough.
What is the role of iron in the body?
Iron also has a role in a variety of other important processes in the body.
What is the difference between heme and non-heme iron?
Animal sources of food, including meat and seafood, contain heme iron. Heme iron is more easily absorbed by the body. Non-heme iron, the type found in plants, requires that the body take multiple steps to absorb it.
How does iron affect athletic performance?
of elemental iron per day to the current RDA for iron intake. Iron deficiency in athletes decreases athletic performance and weakens immune system activity. A lack of hemoglobin can greatly reduce performance during physical exertion, as it decreases the body’s ability to transport oxygen to the muscles.
Why do people with hemochromatosis have a high risk of iron overload?
People with a genetic disorder called hemochromatosis are at a high risk of iron overload as they absorb far more iron from food when compared to people without the condition.
Why is low iron important for pregnant women?
Pregnant women with low iron may be more prone to infection because iron also supports the immune system.
What are some ways to reduce iron absorption?
When following a vegetarian diet, it is also important to consider components of food and medications that block or reduce iron absorption, such as: proton pump inhibitors and omeprazole, used to reduce the acidity of stomach contents. polyphenols in cereals and legumes, as well as in spinach.
What is the RDA for iron?
The RDA and the UL for iron: The RDA represents a daily nutrient intake goal for healthy individuals that should prevent deficiency disease in 97% of the healthy population.
Can you be iron deficient without anemia?
A person can be iron deficient with or without anemia; a person can also have “false anemia”, which is a temporary defense measure the body uses to protect itself from nourishing harmful invaders such as bacteria. People with even mild infections can appear to be iron deficient, when in fact their body is withholding iron allowing just enough for body processes while assuring harmful germs cannot get the metal. This condition is called anemia of chronic disease or “false anemia”. It is different from iron deficiency anemia. There are specific tests to help distinguish between these conditions. There are also supplement and diet tips for keeping iron in a healthy range.
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 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 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.
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.
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.
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 to prevent iron deficiency?
The Academy of Nutrition and Dietetics recommends a diet rich in iron to prevent iron deficiency. The academy says that your body absorbs two to three times more iron from animal sources than it does from plant-based sources, but eating foods rich in vitamin C with plant-based iron can increase absorption rates.
What is the body's ability to absorb iron?
Iron Deficiency and Diet. According to the American Society of Hematology, your body absorbs only a small amount of dietary iron. Cells lining your gastrointestinal tract absorb iron from food and release it into your bloodstream, where a protein called transferrin attaches to it.
What Is Anemia?
The Mayo Clinic describes anemia as a condition where you don't have enough healthy red blood cells in your body to transport oxygen adequately to your muscle tissues.
What is the difference between vitamin deficiency and iron deficiency?
The Mayo Clinic describes anemia as a condition where you don't have enough healthy red blood cells in your body to transport oxygen adequately to your muscle tissues. Iron deficiency anemia is caused by inadequate levels of iron in your body, while vitamin deficiency anemia is caused by a lack of folate and vitamin B12.
What are the side effects of iron pills?
Common side effects of iron pills include diarrhea, constipation and nausea. According to the Mayo Clinic, some people may also experience chills, chest pain, dizziness, headaches, a metallic taste in their mouth, abdominal cramps and an increased heartbeat.
How much iron is in clams?
Clams. A 3-ounce serving of cooked clams provides 126 calories, almost 22 grams of protein and almost 3 milligrams of iron. Spinach. A 1-cup serving of raw spinach provides 7 calories and almost 1 milligram of iron. The recommended daily iron intake varies depending on your age and sex:
How many calories are in a 3 oz serving of liver?
Beef liver. A 3-ounce serving of braised beef liver contains 162 calories, almost 25 grams of protein and 6 milligrams of iron. Oysters. A 3-ounce serving of Pacific oysters, served raw, provides 69 calories and over 5 milligrams of iron.
What are the nutritional facts?
The Nutrition Facts label must list total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, dietary fiber, total sugars, added sugars, protein, and certain vitamins and minerals. While the actual amount and %DV of vitamin D, calcium, iron, and potassium must be listed, other vitamins and minerals may be listed voluntarily by ...
What are the nutrients in a TV?
Higher in dietary fiber, vitamin D, calcium, iron, and potassium. Lower in saturated fat, sodium, and added sugars. If playback doesn't begin shortly, try restarting your device. Videos you watch may be added to the TV's watch history and influence TV recommendations.
Do you have to list vitamins and minerals in food?
However, they are required to list any vitamins and minerals that are added to the food or if a statement is made on the package labeling about their health effects or the amount contained in the food (for example, "high" or "low").
Table of RDI, DV, and UL for Each Nutrient
This table is for an adult male, average weight of 154lbs (70kg) and height of 70inches (177cm).
How wide is the range between too much (toxicity) or too little (deficiency) for any nutrient?
In the "Bathtub" curve graph below, we see that the RDI is set to cover 98% of all people, and is considerably higher than the "average amount" most people need. After that, there is generally a wide gap where you can consume more of a nutrient, before hitting the Upper Limit where problems from toxicity may occur.
What does the average person look like?
Determining a Recommended Daily Intake depends on a variety of factors and varies from person to person. Age, gender, height, and weight, are 4 of the main factors used. Here are the characteristics for males and females used in determining the RDIs:
What is the difference between the Daily Value (DV), Recommended Daily Intake (RDI), and Upper Limit (UL)?
In short, the Recommended Daily Intake (RDI) tries to define how much of a nutrient each person should have based on their age and gender. The Daily Value (DV) builds on the RDI but is an overall figure that should work for everyone, regardless of age, gender, etc. Therefore, the DV tends to be higher than the RDI.
Data Sources and References
MyFoodData provides nutrition data tools and articles to help you organize and understand the foods you eat. Read more...
