Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Roles of iron in the body Recommended dietary iron intakes Recommended dietary intakes per day Types of iron in our diets How much iron do we absorb from our diet? Dietary factors affecting iron absorption High-risk groups for iron deficiency Iron supplements Too much iron can be harmful Where to get help. Roles of iron in the body Some of the many roles of iron in the body include: oxygen transport — red blood cells contain haemoglobin, a complex protein that carries oxygen from the lungs to the rest of the body.
Myoglobin contains iron and is responsible for the red colour of muscle enzymes — many enzymes throughout the body contain iron, including those involved in energy production.
Enzymes are catalysts increase the rate of chemical reaction that drive many cell functions immune system — proper functioning of the immune system relies, in part, on sufficient iron. The immune system helps us fight infection. Recommended dietary iron intakes The average person needs to absorb just a small amount of iron each day to stay healthy around 1 mg for adult males and 1.
This is why infant formula available in Australia is iron-fortified. Following the instructions on the formula packet will provide your baby with the iron intake they need to meet their daily requirements. This intake will be significantly higher than for breast-fed infants.
Infants aged 7—12 months 11 Girls and boys aged 1—3 years 9 Girls and boys aged 4—8 years 10 Girls and boys aged 9—13 years 8 Boys aged 14—18 years 11 Girls aged 14—18 years 15 Women aged 19—50 years 18 Pregnant women 27 Breastfeeding women aged over 18 years 9 Breastfeeding women aged 14—18 years 10 Women aged 51 years and over 8 Men aged 19 years and over 8.
Give feedback about this page. Was this page helpful? Yes No. View all blood and blood vessels. Related information. From other websites British Nutrition Foundation. Dietitians Association of Australia - Anaemia. Content disclaimer Content on this website is provided for information purposes only.
Reflux disease medications can reduce the amount of iron that the body absorbs from food and supplements. It is always important to discuss with a healthcare provider whether you should take an iron supplement, especially if you take any prescription medication.
The recommended doses for oral iron supplementation for most adults range from 8 milligrams mg to 27 mg. The higher doses usually apply to pregnant women and people who are iron-deficient.
Iron supplements should be taken with food. The best way to achieve optimal levels of iron is through diet rather than supplements. This minimizes the risk of overdose and ensures good iron intake along with other nutrients.
Anyone considering an iron supplement should talk to a healthcare provider. It is possible that a person could attribute symptoms to an iron deficiency when the symptoms are actually related to another health condition. Excess iron can be dangerous, and iron supplements are only recommended in cases of diagnosed deficiency or when someone is at high risk for a deficiency. Iron is an essential mineral in the human body.
Regulating iron levels is important for reducing fatigue, treating anemia, and boosting immunity, among many other health benefits. However, it is important to not take an iron supplement unless you are iron-deficient—speak with your healthcare provider if you feel you are experiencing iron deficiency.
Your symptoms could be related to another health condition. Sign up for our Health Tip of the Day newsletter, and receive daily tips that will help you live your healthiest life.
Review on iron and its importance for human health. J Res Med Sci. National Heart, Lung, and Blood Institute. Iron-Deficiency Anemia. Effect of iron supplementation on fatigue in nonanemic menstruating women with low ferritin: a randomized controlled trial. The influence of iron deficiency on the functioning of skeletal muscles: experimental evidence and clinical implications. Eur J Heart Fail. Cherayil BJ. The role of iron in the immune response to bacterial infection.
Immunol Res. Iron deficiency and cognitive functions. Neuropsychiatr Dis Treat. Cleveland Clinic. Updated October 30, Assessment of subjective sleep quality in iron deficiency anaemia. Afr Health Sci. Children with autism: effect of iron supplementation on sleep and ferritin.
Pediatr Neurol. Office of Dietary Supplements. Iron Fact Sheet for Health Professionals. Updated October 16, Your Privacy Rights. To change or withdraw your consent choices for VerywellHealth. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These choices will be signaled globally to our partners and will not affect browsing data.
Iron deficiency in athletes decreases athletic performance and weakens immune system activity. Iron has a low bioavailability, meaning that the small intestine does not readily absorb large amounts. This decreases its availability for use and increases the likelihood of deficiency. There are two types of dietary iron, known as heme and non-heme. 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. Plant-based sources of iron include beans, nuts, soy, vegetables, and fortified grains. The bioavailability of heme iron from animal sources can be up to 40 percent.
Non-heme iron from plant-based sources, however, has a bioavailability of between 2 and 20 percent. For this reason, the RDA for vegetarians is 1. Consuming vitamin-C-rich foods alongside non-heme sources of iron can dramatically increase 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:. Calcium can slow both heme and non-heme iron absorption. In most cases, a typical varied, Western-style diet is considered balanced in terms of enhancers and inhibitors of iron absorption. In adults, doses for oral iron supplementation can be as high as 60 to mg of elemental iron per day.
These doses typically apply to women who are pregnant and severely iron-deficient. An upset stomach is a common side effect of iron supplementation, so dividing doses throughout the day may help.
Adults with a healthy digestive system have a very low risk of iron overload from dietary sources. 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.
This can lead to a buildup of iron in the liver and other organs. It can also cause the creation of free radicals that damage cells and tissues, including the liver, heart, and pancreas, as well increasing the risk of certain cancers.
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.
It is important to keep iron supplements out of reach of children to reduce the risk of fatal overdose. According to Poison Control, accidental ingestion of iron supplements was the most common cause of death from an overdose of medication in children less than 6 years old until the s. Changes in the manufacture and distribution of iron supplements have helped reduce accidental iron overdoses in children, such as replacing sugar coatings on iron tablets with film coatings, using child-proof bottle caps, and individually packaging high doses of iron.
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