Iron is a mineral primarily found in red blood cells that carry oxygen throughout the body. Iron is also in your bone marrow, muscles, spleen and liver. It is also involved in the production of adenosine triphosphate, which is the body's main energy source. You get two forms of dietary iron from the food you eat: heme and nonheme. Red meat, fish and poultry contain heme iron, which is also found in hemoglobin, the protein in red blood cells. Lentils, beans and tofu are sources of nonheme iron. Nonheme iron is also what is added to iron-fortified or enriched foods. Consult your doctor before taking iron or any other supplements.
Iron Deficiency
Most Americans eat plenty of iron-rich foods, yet, according to the University of Maryland Medical Center's website, the World Health Organization cites iron deficiency as the top nutritional disorder worldwide. A primary cause of iron deficiency is malnutrition. Iron deficiency can also be a result of excessive blood loss or kidney failure, when the kidneys can no longer produce erythropoietin, a hormone essential for making red blood cells.
Who Needs Supplements?
Certain groups would especially benefit from taking iron supplements, such as pregnant women, women with heavy menstrual periods, persons undergoing dialysis or with renal failure, teenage girls, toddlers, low-birth and pre-term infants and persons with gastrointestinal disorders who may not be able to absorb iron naturally. Vegetarians may need iron supplements to make up for the iron they don't get by excluding animal products from their diets.
Facts
Iron supplements taken at recommended dosages can restore iron levels when diet alone is not enough. The most common iron supplement is ferrous sulfate. Those taking iron supplements may experience symptoms such as diarrhea, vomiting, nausea, dark stool and upset stomach. Taking half the suggested dosage or taking it with food may minimize the symptoms. Check with your doctor before changing your iron regimen.
Recommended Intake
According to the University of Maryland Medical Center, children under 18 should not take iron supplements unless under doctor's supervision. Recommended daily dosages are as follows: 8 milligrams for adults 51 and older; 8 mg for males 19 to 50; 18 mg for females 19 to 50; 27 mg for pregnant women 14 to 50; 10 mg for nursing women 14 to 18; and 9 mg for nursing women 19 to 50.
Caution
A person who is not iron-deficient or has a blood disorder requiring frequent blood transfusions should not take iron supplements unless under doctor's supervision. According to the Office of Dietary Supplements, excessive dosages of iron can lead to a condition known as hemochromatosis. Iron builds up in the heart and liver, which can cause heart failure and cirrhosis of the liver.
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