Contents
- What is iron and why do we need it?
- The main functions of iron
- Daily iron requirements
- Which foods contain iron?
- How to improve iron absorption
- Signs of iron deficiency
- When to ask about a blood test
- Iron supplements: do you need them?
- Conclusion
What is iron and why do we need it?
Iron is a mineral involved in making haemoglobin, the protein that carries oxygen throughout the body. If iron deficiency leads to anaemia, cells receive less oxygen, which can affect your muscles, brain, immune function and how you feel.
The main functions of iron
- Transporting oxygen around the body
- Contributing to energy production at a cellular level
- Supporting the immune system
- Supporting concentration and cognitive function
- Helping maintain healthy skin and hair
Daily iron requirements: how much do you need?
The following are broad daily dietary intake ranges, rather than supplement doses. Requirements vary with age, menstruation, pregnancy and the guidelines used.
- Women who menstruate: 15–18 mg
- During pregnancy: 27–30 mg
- Men: 8–10 mg
- Children and teenagers: 7–15 mg, depending on age and sex
People who menstruate generally need more iron because of regular blood loss. Requirements also increase during pregnancy as the baby grows and blood volume rises.
Which foods contain iron?
Approximate iron content of iron-rich foods, per 100 g unless otherwise stated. Values vary with the food and how it is prepared.
- Meat and organ meat: beef liver — 6–12 mg; beef — 2–3 mg
- Seafood: oysters and mussels — 3–7 mg
- Eggs: approximately 1–2 mg per egg
- Pulses: lentils — 3–4 mg
- Leafy greens: raw spinach — 2–3 mg
- Seeds and nuts: sesame seeds — 10–12 mg; pumpkin seeds — 7–8 mg
- Cocoa: cocoa powder — 10–12 mg
How to improve iron absorption
- Pair plant sources of iron with vitamin C, which helps the body absorb their iron.
- Avoid coffee and tea immediately after an iron-rich meal, as they can reduce iron absorption.
- If you take an iron supplement, ask your clinician whether to separate it from dairy products or calcium supplements, as calcium can interfere with absorption.
- Cooking in cast-iron cookware can add a small amount of iron to food.
Signs of iron deficiency
- Persistent tiredness and weakness
- Pale skin
- Shortness of breath even with light exertion
- Brittle nails and hair loss
- Headaches and dizziness
- Cravings to chew ice or eat substances such as soil or chalk
These symptoms can have other causes, so they cannot confirm iron deficiency on their own.
When to ask about a blood test
- If you have persistent tiredness without an obvious explanation
- If you have heavy periods
- During pregnancy
- If you follow a vegetarian or vegan diet and have concerns about your iron intake
- If you notice paleness, weakness or a rapid heartbeat
A clinician may check both haemoglobin and ferritin, which helps assess iron stores. Ferritin results need to be interpreted in context, as inflammation can affect them.
Iron supplements: do you need them?
Not everyone needs supplements. It is best to take them after appropriate blood tests and on a clinician's advice. Too much iron can also be harmful.
If supplements are prescribed, discuss the form and how well you tolerate it:
- Ferrous sulfate is commonly used but can cause digestive side effects.
- Iron bisglycinate may be easier on the digestive system for some people.
- Iron with vitamin C may help absorption, although a combined supplement is not automatically the best choice for everyone.
Conclusion
Iron is more than just a mineral: it is essential for the processes that support everyday energy. Low iron can develop gradually and affect your wellbeing. Pay attention to your diet, arrange appropriate checks when needed and do not ignore persistent symptoms.
Adding pulses, leafy greens and vitamin-C-rich foods can help improve your dietary intake. Confirmed iron deficiency may also need treatment, so food changes alone will not always be enough.
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