How much iron do we need?
The recommended amount of iron you need each day depends on your age, sex, and other factors:
Adults: Men aged 19–50 need 8 mg of iron per day, while women of the same age need 18 mg. Adults aged 51 and older need 8 mg per day.
Pregnant people: Pregnant people should increase their iron intake to 27 mg per day.
New mothers: In the first few weeks after giving birth, women need about 20 mg of iron per day to replenish their iron stores.
Children: Children aged 1–3 need 7 mg of iron per day, while children aged 4–8 need 10 mg. Children aged 9–13 need 8 mg of iron per day.
Infants: Babies younger than 6 months need 0.27 mg of iron per day. Premature babies and babies with low birth weight may need more iron.
People with iron deficiency anemia: People with iron deficiency anemia need 150–200 mg of iron per day.
Iron is a component of hemoglobin, which helps transport oxygen to tissues throughout the body.
What food is iron found naturally in?
Iron is found in many foods, including:
Meat, fish, and poultry: Red meat, such as beef, lamb, and liver, is a good source of heme iron, which is the most easily absorbed form of iron by the body. White meat, such as chicken and turkey, also contain iron, but in smaller quantities.
Plant-based foods: Iron in plant-based foods is called non-heme iron, and it’s not absorbed as well as heme iron. Good sources of non-heme iron include:
Dark green vegetables, such as spinach, kale, and broccoli
Pulses and legumes, such as beans, peas, and lentils
Nuts and seeds
Fortified foods: Iron is added to some foods, such as breakfast cereals, breads, and baby formulas
Dried fruits: Some dried fruits, such as raisins and apricots, are good sources of iron
Soy bean flour: A good source of iron
To help your body absorb iron, you can also eat foods that contain vitamin A and beta-carotene. These nutrients help release iron that’s stored in your body. Good sources of vitamin A and beta-carotene include carrots, sweet potatoes, spinach, kale, squash, red peppers, cantaloupe, apricots, oranges, and peaches.
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