Iron deficiencies can be caused or exacerbated by injury, blood loss, hemorrhage or gastrointestinal diseases that impair iron absorption. Inadequate intake of folate, protein and vitamin C can also contribute to iron deficiency.
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MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular vitamins and minerals. It provides an in-depth look at recommended intake of iron, its possible health benefits, foods high in iron and any potential health risks of consuming iron.
Recommended intake
The Recommended Daily Allowance (RDA) for iron depends on age and gender.
Children:
- 1-3 years - 7 milligrams
- 4-8 years - 10 milligrams.
Males:
- 9-13 years - 8 milligrams
- 14-18 years - 11 milligrams
- 19 years and older - 8 milligrams.
Females:
- 9-13 years - 8 milligrams
- 14-18 years - 15 milligrams
- 19-50 years - 18 milligrams
- 51 years and older - 8 milligrams.
Pregnancy:
- 27 milligrams.
An estimated 8 million women of childbearing age in the US suffer from iron deficiency severe enough to cause anemia. Iron deficiency during pregnancy may raise the risk for preterm delivery.
Iron supplements are available, but it is best to obtain any vitamin or mineral through food first. It is not the individual vitamin or mineral alone that make certain foods an important part of our diet, but the synergy of the foods nutrients working together. It has been proven time and again that isolating certain nutrients in supplement form will not provide the same health benefits as consuming the nutrient from a whole food. First focus on obtaining your daily iron requirement from foods then use supplements as a backup.
Possible health benefits of consuming iron
Iron deficiency can cause many health problems. Common difficulties associated include delayed cognitive function, poor exercise performance and lowered immune function. In children, iron deficiency anemia can cause psychomotor and cognitive abnormalities resulting in future learning difficulties.
Healthy pregnancy
Low iron intakes increase a woman's risk of premature birth and the risk of her infant having low birth weight, low iron stores and impaired cognitive or behavioral development.
More energy
Not getting enough iron in your diet can affect how efficiently your body uses energy. Iron carries oxygen to the muscles and brain and is crucial for both mental and physical performance. Low iron levels may result in a lack of focus, and an increase in irritability.
Better athletic performance
Iron deficiency is more common among athletes, especially young female athletes, than sedentary individuals. Iron deficiency in athletes decreases athletic performance and weakens immune systems. A lack in hemoglobin iron can greatly reduce physical work performance via a decrease in oxygen transport to exercising muscle.source
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