Iron is an essential metal for human physiology. It is a fundamental part of proteins and enzymes used to transport oxygen in the blood to muscles and tissue of the body. Iron is also necessary for cell growth. According to the National Institutes of Health, a deficiency in iron, or anemia, limits oxygen delivery to cells resulting in fatigue, poor work performance and decreased immunity.
Anemia
Hemoglobin is the protein in the red blood cells that carry oxygen to the tissues. Anemia develops when there is not enough hemoglobin to transport oxygen throughout the body. According to the National Anemia Action Council, anemia can be a temporary condition that can be easily treated, or a chronic long-term problem that could be life threatening if not treated. According to the National Institutes of Health, the recommended daily allowance for iron for adults 19 to 50 years is 8 mg per day for males and 18 mg per day for females.
Heme Iron
Heme iron is a form of dietary iron derived from hemoglobin. Heme iron comes from animals sources such as red meat, poultry and fish. Iron is better absorbed through heme iron than non-heme iron. Chicken liver offers the highest percentage of the daily value of iron at 70 percent for 12.8 mg per 3.5 oz serving. Oysters, beef chuck and clams are also food sources high in heme iron.
Non-Heme Iron
Non-heme iron is derived from plant sources and is the form added to most iron-fortified foods. Ready-to-eat cereal offers 100 percent of the daily dietary value in iron. Soybeans, lentils, kidney beans, black beans, spinach and tofu all provide at least 20 percent your daily value in iron per serving. Consuming non-heme iron sources with meat proteins and vitamin C will improve the absorption of non-heme iron, according to the National Institutes of Health.
Supplementing
People who are at risk for developing anemia may benefit from supplementing iron, including infants who do not receive enough iron in their diet, children in a rapid growth spurt, menstruating women and pregnant women. People with renal failure, ongoing gastrointestinal blood loss or individuals receiving chemotherapy or radiation treatments are also at risk for developing anemia. Iron supplements are available in capsule form or liquid drops for infants.
Side Effects
One of the most common side effects associated with iron supplements is constipation. This usually occurs with higher does, and doctors may recommend taking a stool softener if it becomes a problem. The infant iron drops, may cause teeth to become stained, this can be prevented through regular brushing. The National Anemia Action Council recommends avoiding take iron supplements with milk, caffeine, antacids and calcium supplements due to a decrease in iron absorption. To increase iron absorption, consume the supplements with vitamin C or orange juice.
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