The role of Iron
Iron is an essential dietary mineral. It plays a key role in facilitating oxygen transportation around the body by red blood cells.
For most people sufficient amounts of Iron can be obtained through a varied and balanced diet.
Insufficient amounts of iron in our diet can cause iron deficiency anaemia. Symptoms of which include tiredness, fatigue and shortness of breath.
On the other hand, taking too much Iron can be harmful, as it can accumulate in the body.
How much iron do we need?
This varies considerably depending on age, gender and pregnancy. The table below outlines the recommended daily allowances for iron.
| Age | Male | Female | Pregnancy | Breastfeeding |
| 0 to 6 months | 0.27 mg | 0.27 mg | ||
| 7-12 months | 11 mg | 11mg | ||
| 1-3 years | 7 mg | 7 mg | ||
| 4-8 years | 10 mg | 10 mg | ||
| 9-13 years | 8 mg | 8 mg | ||
| 14-18 years | 11 mg | 15 mg | 27 mg | 10 mg |
| 19-50 years | 8 mg | 18 mg | 27 mg | 9 mg |
| 51 years | 8 mg | 8 mg |
Table 1 – recommended daily allowances for Iron (RDA)
Whilst it may be fairly easy to obtain 8mg of iron through a balanced diet, a higher intake of 18-27mg is more of a challenge.
This is why Iron deficiency anaemia tends to be more common in women, especially those with heavy menstrual periods. It can commonly go undiagnosed for a long time leading to long term fatigue and even depression.
A simple blood test from your GP is the best way to find out if you require iron supplementation. As a rule of thumb most women between ages of 18-50 and all pregnant women would benefit from supplementation.
Men on the other hand rarely suffer from a lack of iron, when they do it often indicates an underlying problem.
Which foods contain iron
There are two types of dietary iron – Haem and Non Haem. Haem iron comes from animal products and non haem from plants.
The best sources of haem iron include red meat, organ meats, such as liver and shellfish. Other good sources include poultry, eggs and fish.
Good sources of non haem iron include soy beans, green lentils, beans, green leafy vegetables, nuts and seeds.
Certain foods can enhance the absorption of iron, this includes foods containing vitamin C and beta carotene. Beta carotene is responsible for the orange colour of fruits and vegetables such as carrots.
Certain food can inhibit the absorption of iron, such as dairy products and caffeinated drinks.
The best way to maximise iron absorption would be to include fruit and vegetables in your main meals, but try and delay tea and coffee consumption by at least an hour.
Which supplements should I take
There are a few forms of iron supplements which all act in a similar way by replenishing the body’s iron stores. The main difference being the dosages vary, each containing a different amount of iron the body can utilise.
For people who are diagnosed with iron deficiency, it is often necessary to take higher doses of Iron to replenish the body’s stores.
Usually in the form of a tablet or liquid, taken with food to reduce side effects. The most common side effect is constipation, this can be reduced by drinking plenty of water and a diet high in fibre.
To browse our range of iron supplements click HERE and find the product most suited to your needs.
For people with severe iron deficiency usually resulting from blood loss, it may be necessary to have an iron infusion. This has been extremely successful in recent years and has even been found to replace the need for a blood transfusion.
To summarise; Iron is an essential part of our diet and helps form red blood cells. Red blood cells are responsible for carrying oxygen around the body.
It can be difficult for some people to obtain enough iron in their diet and may require iron supplements. Always seek your doctors advice prior to taking iron supplements to ensure you’re taking the right amount for your needs.
References
Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc : a Report of the Panel on Micronutrients .Washington, DC: National