Iron is one of the most abundant metals and it is essential for several everyday bodily functions. Your body uses iron to transport oxygen to tissues and organs. It also aids in cell growth. Eating iron-rich foods will provide the iron you need, but in some cases, you may need to take a supplement. Too much iron can have adverse effects and cause permanent damage. Discuss iron supplements with your doctor before taking them.
Recommended Amounts
Healthy women need around 18mg of iron a day, while healthy men need 8mg of iron each day. After the age of 50, women can reduce their intake to 8mg. Your doctor will check the amount of iron in your blood. If she notices a deficiency, she may recommend an iron supplement. Having a deficiency may require you to take around 85 mg of iron three times per day. The amount of iron that your body absorbs decreases if you take too much iron at one time, so you should take your supplements two to three times throughout the day, instead of all at once. You do not need this much iron if you do not have a deficiency.
Iron Deficiency
Iron-deficiency anemia can cause you to feel fatigued, decrease your work or school performance, make you feel cold and may decrease the functions of your immune system. Iron supplements generally come in ferrous and ferric forms of iron. Ferrous provides the most elemental iron, which is the type that your body can most easily absorb. Look for a supplement with ferrous fumarate, and the label will show how much elemental iron is in the supplement. Taking an iron supplement may help your anemia, but too much iron can have negative effects. Treat a deficiency by taking 50 to 100mg of elemental iron three times a day, suggests MedlinePlus. Your body absorbs around 15 percent of the iron you consume, but that can vary slightly, based on the amount of iron that is already stored in your body. If you do not have a deficiency, limit your intake to less than 45mg of elemental iron per day. Amounts of elemental iron will vary by brand and type of iron supplement. Compare the brands to get the right amount of elemental iron.
Negative Effects
A study published in the "European Journal of Clinical Nutrition" in 2010, reported that an overload of iron may have adverse health effects. Iron overload is defined as consuming more than 200mg per day. The study specifically looked at athletes. About 28 percent of the female subjects had an iron deficiency, but less than 2 percent of the male participants had a deficiency. Researchers suggest taking an iron supplement only if you are at risk for a deficiency. Having too much iron in your body can lead to intestinal distress, liver failure, extremely low blood pressure or death. Taking a supplement with 85mg of iron can have negative effects if you are not iron deficient.
Food Sources
You can get adequate amounts of iron in your diet by eating the right foods, as long as you don't have an underlying medical condition. Heme iron is in meat sources, and is the type of iron your body absorbs most easily. Oysters, cuts of beef and clams provide 3 to 5mg of iron per 3 oz. serving. Dark chicken or turkey meat has around 1.3 to 2.3mg for each 3.5 oz. serving. Nonheme iron is found in plant-based foods, fortified foods, formulas and supplements. While your body does absorb some nonheme iron, it is not as easily absorbed as heme iron. Fortified breakfast cereal contains up to 18mg of iron per 3/4 cup serving. Increase your consumption of beans, spinach and tofu, which provide up to 6.5mg of iron per serving. You will get enough iron by consuming the right foods, which may eliminate your need for an iron supplement.
References
- Office of Dietary Supplements: Iron
- MedlinePlus: Iron; Nov. 22, 2010
- "European Journal of Clinical Nutrition"; Iron Excess in Recreational Marathon Runners; S. Mettler, et al.; May 2010
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