These red blood cells help carry oxygen throughout your body. Iron is also vital for a fully functioning immune system. If your iron levels are too high or too low, they can cause serious health problems.

Ferritin is a protein in the body that stores iron and releases it when needed. A ferritin test can determine how much iron your body has stored. On average, adult males have about 1, mg of stored iron enough for about three years , and adult women have about mg enough for about six months.

When iron intake is chronically low, these stores can become depleted, resulting in lower-than-normal ferritin levels and decreased hemoglobin.

Iron is not made in the body and must be absorbed from what you eat, so try eating foods that are rich in iron if your iron levels are low. There are two types of iron in foods: heme iron and non-heme iron.

Heme iron is found in red meat, poultry and pork and is most easily absorbed by your body. Foods that are high in this type of iron include greens, breakfast cereals fortified by iron, breads and pasta, tofu, beans, dried fruits and eggs. When you combine foods that contain each type of iron, the iron will be more completely absorbed by your body.

Eating foods that are high in vitamin C, such as tomatoes, citrus fruits and bell peppers, can also help with the absorption of iron. Frequent donors and young donors might also consider taking a multivitamin that contains iron after consulting with their healthcare providers. many breads, cereals, and infant formulas are fortified with iron.

Heme iron is better absorbed by the body than non-heme iron. Certain factors can improve or inhibit the absorption of non-heme iron. Vitamin C and heme iron taken at the same meal can improve the absorption of non-heme iron. Bran fiber, large amounts of calcium particularly from supplements, and plant substances like phytates and tannins can inhibit the absorption of non-heme iron.

There are several types of iron available as over-the-counter supplements, e. Confusion is also caused by two number amounts listed on the label, a higher number and a lower number.

What is the difference among supplement forms and which number should you refer to for the right amount to take? Elemental versus chemical form of iron. If two iron amounts are listed on the label, the larger number is the chemical compound form because iron is bound to salts e.

Elemental iron is the more important number because this is the amount available for the body to absorb. However, a physician may not specify in a prescription if the iron amount is the chemical form or the elemental iron. For example, a ferrous sulfate iron supplement may list a total of mg of ferrous sulfate on the front of the label but 65 mg of elemental iron in smaller print on the back.

If a physician prescribed 65 mg of iron, would you take five pills to equal mg, or just one pill, assuming the prescription referred to elemental iron? Different types. All types of supplemental iron help to increase red blood cell production but vary in cost and amounts of elemental iron.

Ferrous gluconate is usually sold in liquid form and some clinical studies have shown that it is better absorbed than ferrous sulfate tablets. However, ferrous gluconate contains less elemental iron than ferrous sulfate, so a greater dosage may be needed to correct a deficiency.

It is also more expensive than ferrous sulfate. Newer slow-release forms of iron have been introduced, which may help reduce gastrointestinal side effects, but they are more expensive and usually contain less iron. Any confusion with iron supplement types and amounts can be resolved by asking your doctor to specify both the elemental amount and the chemical compound amount.

An iron deficiency is seen most commonly in children, women who are menstruating or pregnant, and those eating a diet lacking in iron.

Iron deficiency occurs in stages. If this does not resolve, the next stage is a greater depletion of iron stores and a drop in red blood cells.

Eventually this leads to iron-deficiency anemia IDA where iron stores are used up and there is significant loss of total red blood cells.

Typically, a doctor screens for anemia by first checking a complete blood count including hemoglobin, hematocrit, and other factors that measure red blood cell volume and size. If this is below normal, ferritin and transferrin levels may be measured to determine if the type of anemia is IDA there are other forms of anemia not caused specifically by an iron deficiency.

All of these measures would decrease with IDA. IDA is usually corrected with oral iron supplements of up to mg of elemental iron daily. Most people should be able to get all the iron they need by eating a varied and balanced diet. If you take iron supplements, do not take too much as this could be harmful.

Taking 17mg or less a day of iron supplements is unlikely to cause any harm. But continue taking a higher dose if advised to by a GP.

Page last reviewed: 03 August Next review due: 03 August Home Health A to Z Vitamins and minerals Back to Vitamins and minerals.

Eventually this leads to iron-deficiency anemia IDA where iron stores are used up and there is significant loss of total red blood cells. Typically, a doctor screens for anemia by first checking a complete blood count including hemoglobin, hematocrit, and other factors that measure red blood cell volume and size.

If this is below normal, ferritin and transferrin levels may be measured to determine if the type of anemia is IDA there are other forms of anemia not caused specifically by an iron deficiency.

All of these measures would decrease with IDA. IDA is usually corrected with oral iron supplements of up to mg of elemental iron daily. Those at high risk of IDA may be prescribed mg daily.

Blood levels should be rechecked periodically, and supplements discontinued or taken at a lower dosage if levels return to normal, as long-term high dosages can lead to constipation or other digestive upset.

Anemia of chronic disease AOCD occurs not from a low iron intake but with conditions that cause inflammation in the body, such as infections, cancer, kidney disease, inflammatory bowel disease, heart failure, lupus, and rheumatoid arthritis. The body may actually contain normal amounts of iron, but levels in the blood are very low.

Treatment for AOCD focuses on treating the inflammatory condition. Increasing iron in the diet typically does not help. If the inflammation or condition improves, the anemia will usually decrease as well.

In rare severe cases, a blood transfusion can be given to quickly boost the amount of hemoglobin in the blood. Toxicity is rare because the body regulates iron absorption and will absorb less if iron stores are adequate.

Some people have a hereditary condition called hemochromatosis that causes an excessive buildup of iron in the body. Treatments are given periodically to remove blood or excess iron in the blood. People with hemochromatosis are educated to follow a low-iron diet and to avoid iron and vitamin C supplements.

If left untreated, iron can build up in certain organs so that there is a higher risk of developing conditions like liver cirrhosis, liver cancer, or heart disease. Try this easy dish that can boost iron levels by combining foods rich in non-heme iron and vitamin C:. The contents of this website are for educational purposes and are not intended to offer personal medical advice.

You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? Recommended Amounts RDA: The Recommended Dietary Allowance RDA for adults years is 8 mg daily for men, 18 mg for women, 27 mg for pregnancy, and 9 mg for lactation.

Food Sources Meats, poultry, and seafood are richest in heme iron. Continue reading. UCSF Health medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider.

We encourage you to discuss any questions or concerns you may have with your provider. Find commonly asked questions regarding donating blood including, where blood can be donated, whether blood is transfused immediately after donation, and more.

In some cases, surgery and other procedures can result in blood loss. If your doctor foresees this, he or she will discuss your options for blood donation. Patient Education. Iron Requirements Your "iron level" is checked before each blood donation to determine if it is safe for you to give blood.

Continue reading Some foods rich in iron include: Meat and Poultry Lean beef Veal Pork Lamb Chicken Turkey Liver except fish liver Seafood Fish Mussels Shellfish Vegetables Greens, all kinds Tofu Broccoli Sweet Peas Brussel Sprouts Kale Bean Sprouts Tomatoes Lima Beans Potatoes Green Beans Corn Beets Cabbage.

Recommended reading. Donating Blood Before Your Hospital Stay Find commonly asked questions regarding donating blood including, where blood can be donated, whether blood is transfused immediately after donation, and more.

FAQ: Donating Blood In some cases, surgery and other procedures can result in blood loss. Share Share on Facebook Share on Twitter Email Link Copy Link. Iron from vegetables, fruits, grains, and supplements is harder for the body to absorb.

Plant sources include:. If you mix some lean meat, fish, or poultry with beans or dark leafy greens at a meal, you can improve absorption of vegetable sources of iron up to three times. Foods rich in vitamin C such as citrus, strawberries, tomatoes, and potatoes also increase iron absorption.

Cooking foods in a cast-iron skillet can also help to increase the amount of iron provided. Some foods reduce iron absorption. For example, commercial black or pekoe teas contain substances that bind to dietary iron so it cannot be used by the body.

The human body stores some iron to replace any that is lost. However, a low iron level over a long period of time can lead to iron deficiency anemia.

Symptoms include lack of energy, shortness of breath, headache, irritability, dizziness , or weight loss. Physical signs of lack of iron are a pale tongue and spoon-shaped nails.

Babies and young children are at risk for a low iron level if they do not get the right foods. Babies moving to solid foods should eat iron-rich foods. Infants are born with enough iron to last about six months. An infant's extra iron needs are met by breast milk.

Infants who are not breastfed should be given an iron supplement or iron-fortified infant formula. Children between age 1 and 4 grow fast.

This uses up iron in the body. Children of this age should be given iron-fortified foods or an iron supplement. Milk is a very poor source of iron.

Children who drink large quantities of milk and avoid other foods may develop "milk anemia. The genetic disorder called hemochromatosis affects the body's ability to control how much iron is absorbed.

This leads to too much iron in the body. Treatment consists of a low-iron diet, no iron supplements, and phlebotomy blood removal on a regular basis. It is unlikely that a person would take too much iron.

Blood loss is the most common cause of iron deficiency. In men and postmenopausal women, iron deficiency is almost always the result of gastrointestinal blood loss. In menstruating women, genitourinary blood loss often accounts for increased iron requirements.

Oral contraceptives tend to decrease menstrual blood loss, whereas intrauterine devices tend to increase menstrual bleeding.

Other causes of genitourinary bleeding and respiratory tract bleeding also increase iron requirements. For blood donors, each donation results in the loss of to mg of iron.

During periods of growth in infancy, childhood and adolescence, iron requirements may outstrip the supply of iron from diet and stores.

Iron loss from tissue growth during pregnancy and from bleeding during delivery and post partum averages mg. Breastfeeding increases iron requirements by about 0.

Your "iron level" is checked before each blood donation to determine if it is safe for you to give blood. Iron is not made in the body and must be absorbed from what you eat. The adult minimum daily requirement of iron is 1. Only about 10 to 30 percent of the iron you consume is absorbed and used by the body.

The daily requirement of iron can be achieved by taking iron supplements. Ferrous sulfate mg, taken orally once a day, and by eating foods high in iron. Foods high in vitamin C also are recommended because vitamin C helps your body absorb iron. Cooking in iron pots can add up to 80 percent more iron to your foods.

Consult with your primary care provider before taking iron supplements. Continue reading. UCSF Health medical specialists have reviewed this information.

It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider.

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.

Infants and children with iron deficiency anemia might develop learning difficulties. Iron deficiency is not uncommon in the United States, especially among young children, women under 50, and pregnant women.

It can also occur in people who do not eat meat, poultry, or seafood; lose blood; have GI diseases that interfere with nutrient absorption; or eat poor diets.

Scientists are studying iron to understand how it affects health. 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 birth weight, premature birth, and low levels of iron.

Women who are pregnant should talk with their health care provider and take an iron supplement if recommended. Iron deficiency anemia in infancy can lead to delayed psychological development, social withdrawal, and less ability to pay attention.

By age 6 to 9 months, full-term infants could become iron deficient unless they eat iron- enriched solid foods or drink iron-fortified formula. Some chronic diseases —such as rheumatoid arthritis , inflammatory bowel disease , and some types of cancer—can interfere with the body's ability to use its stored iron.

Taking more iron from foods or supplements usually does not reduce the resulting anemia of chronic disease because iron is diverted from the blood circulation to storage sites.

The main therapy for anemia of chronic disease is treatment of the underlying disease. 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.

Large amounts of iron might also cause more serious effects, including inflammation of the stomach lining and ulcers. High doses of iron can also decrease zinc absorption. Extremely high doses of iron in the hundreds or thousands of mg can cause organ failure, coma, convulsions, and death. Child-proof packaging and warning labels on iron supplements have greatly reduced the number of accidental iron poisonings in children.

Some people have an inherited condition called hemochromatosis that causes toxic levels of iron to build up in their bodies. Without medical treatment, people with hereditary hemochromatosis can develop serious problems such as liver cirrhosis , liver cancer, and heart disease.

People with this disorder should avoid using iron supplements and vitamin C supplements. The daily upper limits for iron include intakes from all sources—food, beverages, and supplements—and are listed below.

A doctor might prescribe more than the upper limit of iron to people who need higher doses for a while to treat iron deficiency. Yes, iron supplements can interact or interfere with medicines and other supplements you take.

Here are several examples:. Tell your doctor, pharmacist , and other health care providers about any dietary supplements and prescription or over-the-counter medicines you take.

They can tell you if the dietary supplements might interact with your medicines or if the medicines might interfere with how your body absorbs, uses, or breaks down nutrients. Foods contain vitamins, minerals, dietary fiber , and other components that benefit health.

In some cases, fortified foods and dietary supplements are useful when it is not possible to meet needs for one or more nutrients for example, during specific life stages such as pregnancy. For more information about building a healthy dietary pattern, see the Dietary Guidelines for Americans and the U.

This fact sheet by the National Institutes of Health NIH Office of Dietary Supplements ODS provides information that should not take the place of medical advice. We encourage you to talk to your health care providers doctor, registered dietitian, pharmacist, etc.

about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by ODS of that product, service, or expert advice.

Blood loss is the most common cause of iron deficiency. In men and postmenopausal women, iron deficiency is almost always the result of gastrointestinal blood loss. In menstruating women, genitourinary blood loss often accounts for increased iron requirements.

Oral contraceptives tend to decrease menstrual blood loss, whereas intrauterine devices tend to increase menstrual bleeding.

Other causes of genitourinary bleeding and respiratory tract bleeding also increase iron requirements. For blood donors, each donation results in the loss of to mg of iron. During periods of growth in infancy, childhood and adolescence, iron requirements may outstrip the supply of iron from diet and stores.

Iron loss from tissue growth during pregnancy and from bleeding during delivery and post partum averages mg. Breastfeeding increases iron requirements by about 0. Your "iron level" is checked before each blood donation to determine if it is safe for you to give blood. Iron is not made in the body and must be absorbed from what you eat.

The adult minimum daily requirement of iron is 1. Only about 10 to 30 percent of the iron you consume is absorbed and used by the body. The daily requirement of iron can be achieved by taking iron supplements.

Ferrous sulfate mg, taken orally once a day, and by eating foods high in iron. Foods high in vitamin C also are recommended because vitamin C helps your body absorb iron.

Cooking in iron pots can add up to 80 percent more iron to your foods. Consult with your primary care provider before taking iron supplements. Continue reading. UCSF Health medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider.

Make an appointment with your doctor if you think you may be iron deficient. Diagnosis aims to exclude other illnesses that can have similar symptoms, such as coeliac disease.

Diagnosis methods include:. Since iron supplements are available without prescription, it can be tempting to self-diagnose, but this is not recommended because:. Do not self-diagnose or give your child over-the-counter iron supplements, because an overdose of iron can cause death.

In infants and young children, 20 mg per day is the safe upper limit — most iron supplements contain around mg per tablet. If you suspect an iron overdose, call your doctor or the Victorian Poisons Information Centre External Link on 13 11 26 immediately 24 hours, 7 days or visit your local hospital emergency department.

This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.

The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Blood and blood vessels.

Home Blood and blood vessels. Iron and iron deficiency. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. What is iron? 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.

Iron External Link , , Nutrient Reference Values for Australia and New Zealand, National Health and Medical Research Council, Australian Government.

Iron External Link , Office of Dietary Supplements, National Institutes of Health, USA. Hemochromatosis External Link , MedlinePlus, National Institutes of Health, USA. Iron External Link , MedlinePlus, National Institutes of Health USA.

Iron overdose External Link , MedlinePlus, National Institutes of Health, USA. Iron deficiency anaemia External Link , MedlinePlus, National Institutes of Health, USA. Australian Dietary Guidelines External Link , , National Health and Medical Research Council, Australian Government.