The human body needs iron to form proteins and enzymes. Approximately two-thirds of all the iron in the body can be found in hemoglobin -- the protein in red blood cells responsible for carrying oxygen. Although the body reuses about 90 percent of the total amount of iron, only disposing of 10 percent, the Institute of Medicine's Food and Nutrition Board specifies the recommended daily intake of iron, which you can meet through dietary sources without the need for supplements.
Types of Iron
Iron comes in two main forms: heme iron and non-heme iron. Heme iron describes the type of iron derived from hemoglobin and found in animal-derived foods. Non-heme iron describes the chemical structure of iron from plant foods, such as lentils and beans. Iron supplements also contain non-heme iron.
Iron Absorption
The amount of iron the body can absorb from foods and supplements is influenced by many factors. As iron stores become low, the body can absorb more iron. In addition, the type of iron affects the absorption. The body can absorb between 15 to 35 percent of the heme iron from meat proteins. By contrast, the body only absorbs 2 to 20 percent of the non-heme iron from plant sources and supplements, notes the National Institutes of Health's Office of Dietary Supplements.
Recommended Intake
The Food and Nutrition Board recommends adult men and post-menopausal women consume 8mg of iron a day. Women of childbearing age require more iron due to the loss of blood during menstruation each month. The recommended intake for women aged 19 to 50 is 18mg per day. Pregnant women experience a 40 to 50 percent increase in blood volume, according to the Cleveland Clinic. To accommodate the additional blood as well as the needs of the developing baby, pregnant women should consume 27mg iron per day. This iron should come from the foods you eat.
Iron Supplements
Because the body stores iron, an iron deficiency usually occurs over time. Failing to consume enough iron through dietary sources, such as meat and iron-rich vegetables, depletes iron stores and leads to a deficiency. To avoid or treat an iron deficiency, your doctor may recommend you take an iron supplement. Iron supplements are available in two forms; ferrous and ferric. The most common and best absorbed iron supplements contain ferrous iron salts, such as ferrous sulfate.
Precautions
Only take iron supplements under the supervision of your medical professional. Taking iron supplements can promote excessive iron intake, which leads to iron overload. An iron overload causes organs, such as the liver and heart, to store too much iron. Excessive iron may stimulate the activity of free radicals -- negatively charged particles produced through reactions of oxygen in the body. Because free radicals can damage cells, iron may contribute to damage to the coronary arteries that promotes atherosclerosis and heart disease.
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