Iron

English

Synonyms:

Ferrous Sulfate , Ferrous Gluconate , Ferric Citrate , Ferric Sulfate , Ferrous Fumarate

Nutrient Type

YES

ATC Code

Deficiency Diseases

YES

Dietary Sources

YES

Summary

What does iron do in the body?
Iron helps make hemoglobin, which is a protein in red blood cells that carries oxygen. It also supports muscle metabolism and hormone synthesis.
How do I get iron from my diet?
You can get iron from red meats, fish, and poultry, which provide heme iron, and from beans and spinach, which offer non-heme iron. Vitamin C helps absorb non-heme iron.
What are the consequences of not having enough iron?
Not enough iron can lead to anemia, which causes fatigue and weakness. It can also affect growth in children and lead to complications in pregnancy.
How much iron supplement should I take?
Adults should not exceed 45 mg of iron per day. Pregnant women need more, about 27 mg daily. Always consult a healthcare provider for personal advice.
Is taking an iron supplement safe?
Iron supplements are safe if taken as directed. Too much can cause stomach pain and, over time, organ damage. People with conditions like hemochromatosis should be cautious.

Frequently Asked Questions

What does Iron do?

Iron is a mineral essential for producing hemoglobin, which is a protein in red blood cells that carries oxygen from the lungs to tissues. It also helps in forming myoglobin, which stores oxygen in muscles. Iron supports muscle metabolism, neurological development, hormone synthesis, and connective tissue formation. Its role in oxygen transport and energy production is vital for overall health and well-being.

How can I get Iron from my diet?

Iron is found in both animal and plant-based foods. Animal sources, like red meats, liver, fish, and poultry, provide heme iron, which is highly bioavailable. Plant sources, such as beans, lentils, spinach, and fortified cereals, offer non-heme iron, which is less easily absorbed. Vitamin C can enhance non-heme iron absorption, while substances like phytates in grains and tannins in tea can inhibit it. Cooking methods, like using cast iron cookware, can also increase iron content in food.

How does Iron affect my health?

Iron deficiency can lead to anemia, which is a condition where there are not enough healthy red blood cells to carry adequate oxygen to the body's tissues. Symptoms include fatigue, weakness, pale skin, and shortness of breath. Children, pregnant women, and the elderly are particularly at risk. In children, iron deficiency can hinder physical growth and cognitive development. Pregnant women with iron deficiency may experience complications like preterm delivery. The elderly may face increased susceptibility to infections. Addressing iron deficiency is crucial to prevent these health issues.

Who can have low levels of Iron?

Certain groups are more at risk for iron deficiency. These include women of childbearing age due to menstruation, pregnant women because of increased iron needs, and infants and young children due to rapid growth. Vegetarians and vegans may also be at risk as they avoid heme iron found in animal products. People with certain health conditions like gastrointestinal disorders, which affect nutrient absorption, are also vulnerable. Understanding these risk factors can help in taking preventive measures against iron deficiency.

What diseases can Iron treat?

Iron is primarily used to treat iron deficiency anemia, which is a condition where there is a lack of healthy red blood cells due to insufficient iron. Iron supplements help increase hemoglobin levels, improving oxygen transport in the body. The evidence supporting iron supplementation for anemia is strong, especially in cases where dietary intake is inadequate. Iron may also be used in certain chronic conditions where anemia is a symptom, but it should be under medical supervision to ensure safety and effectiveness.

How do I know if I have low levels of Iron?

Diagnosing iron deficiency typically involves blood tests. A complete blood count (CBC) can reveal low hemoglobin and hematocrit levels, indicating anemia. Serum ferritin, which is a protein that stores iron, is measured to assess iron stores in the body. Low ferritin levels confirm iron deficiency. Symptoms like fatigue, pale skin, and shortness of breath may prompt testing. Additional tests may include serum iron, total iron-binding capacity (TIBC), and transferrin saturation to determine the cause of the deficiency.

How much supplement of Iron should I take?

The daily iron requirement varies by age and life stage. Recommended Daily Allowance (RDA): Children (1–3 years): 7 mg/day, Children (4–8 years): 10 mg/day, Adolescents (9–13 years): 8 mg/day, Adolescents (14–18 years): 11 mg/day for males and 15 mg/day for females, Adults (19–50 years): 8 mg/day for males and 18 mg/day for females, Pregnant women: 27 mg/day. The upper limit for safe dietary intake is 45 mg per day for adults. It's important to meet these requirements to maintain healthy iron levels.

Will supplements of Iron interfere with my prescription medicines?

Yes, iron supplements can interact with several prescription medications. These interactions mainly reduce drug absorption or alter treatment effectiveness. Key interactions include antibiotics like tetracyclines and quinolones, where iron binds to these antibiotics in the gut, reducing their absorption and efficacy. Thyroid medications like levothyroxine may form complexes with iron, interfering with hormone absorption. Parkinson’s medications like levodopa/carbidopa and HIV medications like dolutegravir also have reduced absorption with iron. To minimize interactions, take iron supplements at least 2 hours before or after these medications. Vitamin C enhances iron absorption, while calcium inhibits it, so avoid taking calcium-rich foods or supplements simultaneously.

Is taking too much of Iron harmful?

Excessive iron supplementation can be harmful. The tolerable upper intake level for adults is 45 mg per day. Short-term side effects include stomach pain, constipation, and nausea. Long-term overuse may lead to iron overload, which can cause organ damage, particularly to the liver and heart. People with conditions like hemochromatosis, which is a genetic disorder causing iron accumulation, are more vulnerable to harm from excessive iron. To avoid these risks, stay within recommended dosages and consult a healthcare provider before taking high doses of iron supplements.

What is the best supplement for Iron?

Iron supplements come in various forms, each with different characteristics. Ferrous sulfate is the most common and affordable form, with good bioavailability, which means the body can absorb it well. Ferrous gluconate is gentler on the stomach but has lower iron content. Ferrous fumarate offers a higher iron content and is well-tolerated. Choosing the right form depends on individual needs, tolerance, and cost considerations. Some people may prefer a form that is easier on the stomach, while others may prioritize higher iron content.

Content of Selected Foods

Food	Milligrams (mg) per serving	Percent DV*
Breakfast cereals, fortified with 100% of the DV for iron, 1 serving	18	100
Oysters, eastern, cooked with moist heat, 3 ounces	8	44
White beans, canned, 1 cup	8	44
Beef liver, pan fried, 3 ounces	5	28
Lentils, boiled and drained, ½ cup	3	17
Spinach, boiled and drained, ½ cup	3	17
Tofu, firm, ½ cup	3	17
Chocolate, dark, 45%–69% cacao solids, 1 ounce	2	11
Kidney beans, canned, ½ cup	2	11
Sardines, Atlantic, canned in oil, drained solids with bone, 3 ounces	2	11
Chickpeas, boiled and drained, ½ cup	2	11
Tomatoes, canned, stewed, ½ cup	2	11
Beef, braised bottom round, trimmed to 1/8” fat, 3 ounces	2	11
Potato, baked, flesh and skin, 1 medium potato	2	11
Cashew nuts, oil roasted, 1 ounce (18 nuts)	2	11
Green peas, boiled, ½ cup	1	6
Chicken, roasted, meat and skin, 3 ounces	1	6
Rice, white, long grain, enriched, parboiled, drained, ½ cup	1	6
Bread, whole wheat, 1 slice	1	6
Bread, white, 1 slice	1	6
Raisins, seedless, ¼ cup	1	6
Spaghetti, whole wheat, cooked, 1 cup	1	6
Tuna, light, canned in water, 3 ounces	1	6
Turkey, roasted, breast meat and skin, 3 ounces	1	6
Nuts, pistachio, dry roasted, 1 ounce (49 nuts)	1	6
Broccoli, boiled and drained, ½ cup	1	6
Egg, hard boiled, 1 large	1	6
Rice, brown, long or medium grain, cooked, 1 cup	1	6
Cheese, cheddar, 1.5 ounces	0	0
Cantaloupe, diced, ½ cup	0	0
Mushrooms, white, sliced and stir-fried, ½ cup	0	0
Cheese, cottage, 2% milk fat, ½ cup	0	0
Milk, 1 cup	0	0

* DV means Daily Value. It’s a number set by the U.S. Food and Drug Administration (FDA) to show how much of a nutrient you should get each day. For example, the Daily Value for calcium is 1,300 mg for adults and kids aged 4 and older. Food labels must show how much calcium they contain. If a food gives you 20% or more of your daily calcium need, it’s considered a high source. Even if a food gives less, it can still be part of a healthy diet.