Iron is essential to keep up the production of red blood cells. Consistent low intakes of iron might result in anemia, which in turn can cause fatigue, shortness of breath, difficulty concentrating, memory loss and leg cramps. If you believe you are low in iron, talk to your doctor before taking supplements, especially if you are pregnant, are taking prescription drugs or have a medical condition.
RDA
The recommended dietary allowance of iron is 18 mg for adult women and 8 mg for adult men. People who eat meat should not have problems meeting these numbers on a regular basis. For example, 3.5-oz of turkey contain 2.3 mg of iron and ¾ cup of clams contain 3 mg of iron.
Upper Intake Limits
According to the U.S. Food and Drug Administration, the safest upper intake limit for iron is 45 mg for adults and 40 mg for children. Overdoses are rare in adults but fatal for children who ingest 200 mg or more. For adults, a single high dose might not be dangerous, but high doses on a regular basis can be, since iron accumulates in the body.
Side Effects and Dangers
Iron supplements can cause a number of side effects. As long as you don't exceed the maximum dosage, those effects are usually mild. Nausea, vomiting and constipation or diarrhea are common. Taking in too much iron might speed up the aging of your cells and increase the risk of cardiovascular disease, according to the Office of Dietary Supplements.
Types of Supplements
According to the National Anemia Action Council, there are two types of iron supplements: ferric or ferrous forms of iron. Ferrous iron is absorbed more easily but it's more expensive and it might cause gastrointestinal distress in some people. Ferric is easier on the stomach and cheaper, but your body might not absorb as much of it. Iron supplements are available in tablet, pill or liquid form.
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