Iron is an essential mineral that helps supply oxygen to the entire body. Iron deficiency is the leading nutritional disorder in the world, according to the World Health Organization, or WHO. People who are iron deficient may have anemia or low levels of iron in the blood. Iron is contained in a number of food sources. While many people in the United States get a sufficient amount of iron from their diet, iron supplements are sometimes warranted, notes the Mayo Clinic.
Considerations
Anemia can be caused by blood donation, surgery and conditions such as bleeding ulcers, heavy menstrual bleeding and pregnancy, reports Medline Plus. Long-distance runners and vegetarians also sometimes develop anemia. Some people become anemic due to chronic kidney disease or while undergoing chemotherapy treatments. Extreme fatigue is a common symptom of anemia.
Function
People take iron supplements and eat iron rich foods to prevent and treat iron deficiencies that lead to anemia. In addition, some athletes take iron to enhance their performance. Iron has also been used to treat canker sores and attention deficit-hyperactivity disorder or ADHD, reports Medline Plus.
Dosing
The suggested iron dosage for treating anemia in adults is 50 to 100 mg 3 times daily (See Reference 3). For children with anemia due to iron deficiency the recommended dosage is 4 to 6 mg daily divided into three doses.
The general recommended daily allowance or RDA for men and women over 50 is 18 mg. Younger women should consume 18 mg. because they lose iron during menstruation. Pregnant women should get 27 mg daily, according to the University of Maryland Medical Center, or UMMC.
Dietary Sources
A variety of foods contain iron. Heme iron is more easily absorbed by the body notes the UMMC. Dietary sources of heme iron include salmon, tuna, shellfish, liver, lamb, lean red meat and poultry.
Foods that contain non-heme iron include nuts, seeds, whole grains, green leafy vegetables and dried beans. Some cereals and breads are fortified with iron. Vitamin C helps the body absorb non-heme iron foods. Therefore it is beneficial to drink orange juice or other citrus fruits with foods that contain non-heme iron.
Low Iron Diet Sample
A high iron sample diet includes the following foods. For breakfast eat 1 cup of bran flakes, which contains 24 mg. One cup of prune juice has 3 mg.
For lunch, eating 3 oz. of cooked shrimp will provide 2.6 mg. of iron. A side dish of 1 cup of spinach will add 1.5 mg of iron.
A sample dinner menu includes a 3 oz. sirloin steak that contains 2.6 mg of iron and one-half cup of cooked navy beans with 2.3 mg.
Outlook/Precautions
Your health care provider can determine whether you have low levels of iron and can benefit from taking an iron supplement. Iron supplements should only be taken to treat a true iron deficiency. Children under age 18 should only take iron supplements under the supervision of a doctor.
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