- Signs of Iron Deficiency
- Recommended Daily Iron Intake
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If your iron levels are low, your doctor may recommend oral or injectable supplements to get your levels back up quickly. However, you can also raise your iron levels by eating foods that are high in iron and foods rich in vitamin C that enhance iron absorption in your body.
Foods contain iron in two forms:
Heme iron: Found in meats and poultry, well absorbed by the body
Nonheme iron: Found in plant-based and iron-fortified foods, not as well absorbed by the body
| Food category | Examples |
|---|---|
| Meat and poultry |
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| Seafood |
|
| Vegetables |
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| Fruits |
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| Grains |
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| Pulses |
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| Other foods |
|
What are signs of iron deficiency?
Iron deficiency is fairly common, and is also the leading cause of anemia, or low hemoglobin levels. Iron-deficiency anemia affects about 4-5 million Americans each year.
Iron deficiency anemia may be overlooked in initial stages because symptoms are often mild or non-specific. As the deficiency worsens, however, it may cause more obvious signs and symptoms such as:
- Pale skin
- Reduced appetite
- Extreme tiredness or fatigue
- Poor stamina
- Irritability
- Weakness
- Cold hands and feet
- Headache
- Body aches
- Brittle nails
- Dizziness
- Shortness of breath
- Palpitations
- Chest pain
- Sore or inflamed tongue
- Pica (unusual craving of substances that have no nutritional value such as ice, clay, paper, or soil)
- Frequent infections
How much iron do you need each day?
The amount of iron you need each day depends on several factors such as:
- Age
- Gender
- Special situations such as pregnancy or lactation (breastfeeding)
| Group (age, gender, special situations) | Recommended amount (milligrams) |
|---|---|
| Birth to 6 months | 0.27 |
| 7 to 12 months | 11 |
| 1 to 3 years | 7 |
| 4 to 8 years | 10 |
| 9 to 13 years | 8 |
| 14 to 18 years (boys) | 11 |
| 14 to 18 years (girls) | 15 |
| 19 to 50 years (men) | 8 |
| 19 to 50 years (women) | 18 |
| 51 years and above | 8 |
| Pregnant teens | 27 |
| Pregnant adults | 27 |
| Breastfeeding teens | 10 |
| Breastfeeding adults | 9 |
Source: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
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