Iron is an essential element that helps your body form a wide range of enzymes and proteins, including hemoglobin, which enables oxygen transport in your bloodstream. Teenage girls and premenopausal women have higher daily iron requirements than men, and the requirements for pregnant women are even higher. Women in these categories may need iron supplements to meet their recommended intake levels.
Iron Basics
Dietary iron comes in two forms, according to the Ohio State University. Heme iron is easily absorbed by your body, and comes from food sources such as fish, lean meat, liver, poultry and seafood. Nonheme iron is not as readily absorbed, and comes from food sources such as beans, nuts, eggs, cooked spinach and fortified products such as breads, flours and cereals. Individuals with low iron reserves absorb nonheme iron more easily than those with adequate intake from other sources. You can also get substantial iron from low-content sources such as dried fruits and legumes if you eat them in relatively large amounts.
Recommended Intake
For teenage girls, the National Institutes of Health's Office of Dietary Supplements reports a recommended daily iron intake of 15mg. Women between the ages of 19 and 50 have a daily recommended intake of 18mg. By comparison, teenage boys have a recommended daily intake of 11mg, while all men over the age of 18 have a recommended daily intake of 8mg. If you are pregnant, you have a recommended daily intake of 27mg. Interestingly, lactating teens and women only require a daily iron intake of 10 and 9mg, respectively.
Dietary Levels
According to a study called the National Health and Nutrition Examination Survey III, most men exceed their daily iron requirements, while most women do not meet their daily requirements. This disparity is due in part to women's higher iron requirements. If you eat substantial quantities of meat, you may obtain your dietary iron more easily than women who eat less meat. Eating vitamin C with your meal can help increase your iron absorption. Drinking red wine, coffee or tea can reduce your absorption, as can excessive intake of calcium, manganese or zinc, notes Ohio State University.
Supplement Use
Teenage girls, premenopausal women and pregnant women will likely benefit from iron supplementation, according to the Office of Dietary Supplements. If you use an oral contraceptive, you may have diminished risks for developing an iron deficiency. If you use an intrauterine device, or IUD, you may have increased risks for deficiency. Consult your doctor to see if you have an iron deficiency or require iron supplements.
Supplement Considerations
Iron supplements may contain ferrous iron or ferric iron, the Office of Dietary Supplements explains. You will absorb higher amounts of usable iron from ferrous iron sources. Typically, you will take supplemental iron in two or three equal doses each day to maximize your body's absorption capabilities. The precise dosage you receive each day will depend on your doctor's assessment of your condition and needs. When taken at therapeutic levels, iron supplements may trigger side effects that include gastrointestinal distress, nausea, vomiting, dark stools, diarrhea and constipation.
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