Iron is a mineral that's necessary for life. Iron plays a key role in the making of red blood cells, which carry oxygen.
Why do people take iron?
Iron supplements are most often used for certain types of anemia. Anemia is a low level of red blood cells that can cause fatigue and other symptoms. Anemia should never be considered a normal finding and must be evaluated by a medical doctor so it’s cause can be identified. No one should attempt to self-treat an anemic condition until they have been evaluated by a medical doctor to look for causes of the anemia.
There's good evidence that iron supplements can treat anemia caused by:
- pregnancy
- heavy menstrual periods
- kidney disease
- chemotherapy
While the evidence is weaker, iron supplements are also used for other types of anemia as well. Iron supplements are commonly recommended for infants and toddlers, teenage girls, and women who are pregnant or of childbearing age. Ask your doctor about other uses of iron supplements.
Iron supplements have also been studied for treatment of ADHD. While early data suggested a benefit, more study is needed before iron can be recommended for ADHD.
How much iron should you take?
The recommended dietary allowance includes the iron you get from both the food you eat and any supplements you take.
|
Category |
Recommended Dietary Allowance (RDA) |
|
CHILDREN |
|
|
7-12 months |
11 mg/day |
|
1-3 years |
7 mg/day |
|
4-8 years |
10 mg/day |
|
9-13 years |
8 mg/day |
|
FEMALES |
|
|
14-18 years |
15 mg/day |
|
19-50 years |
18 mg/day |
|
51 years and over |
8 mg/day |
|
Pregnant |
27 mg/day |
|
Breastfeeding |
Under 19 years: 10 mg/day 19 years and over: 9 mg/day |
|
MALES |
|
|
14-18 years |
11 mg/day |
|
19 years and up |
8 mg/day |
Take iron supplements with a full glass of water or food. Strict vegetarians may need to take in higher levels of iron.
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 14 should not take more than 40 mg a day.
Tthe American Academy of Pediatrics suggests that -- starting at 4 months of age -- breastfedinfants shouldbe supplemented with 1 mg/kg per day of oraliron. This should continue until iron-containingcomplementaryfoods, such as iron-fortified cereals, are introducedin thediet.
Also beginning at 4 months of age, partially breastfed infants (morethan halfof their daily feedings as human milk) who are notreceiving iron-containing complementary foods should receive1 mg/kg per day of supplemental iron.
Can you get iron naturally from foods?
For most people, a good diet provides enough iron. Natural food sources of iron include:
- Meat, fish, and poultry
- Vegetables, like spinach, kale, and broccoli
- Dried fruits and nuts
- Beans, lentils, and peas
Iron is also added to many fortified foods, such as cereals and enriched breads.
