If you are a mature man or a post-menopausal woman who east a nutritious, balanced diet, you are unlikely to suffer from low levels of iron. However, many other individuals can experience severe health problems due to iron deficiency. Fortunately, dietary supplements are readily available in both food or pill form that can help alleviate the symptoms of iron deficiency.
Recommended Daily Intake
According to the Office of Dietary Supplements, both male and female babies from birth to 6 months old need about 0.27 mg of iron per day. From 6 months to 1 year old, they need about 11 mg per day. That requirement then drops to 7 mg until age 4, when it rises back to about 10 mg. From age 9 to age 13, the requirement is about 8 mg for both genders, but from age 14 to 18, the requirements is about 11 mg for males and about 15 mg for females. From age 19 to age 50, the requirement is about 8 mg for males and 18 mg for females. After age 50, the requirement returns to 8 mg for both genders.
Anemia
According to the World Health Organization, the world's most prevalent nutritional disorder is iron deficiency. Consuming excessively low amounts of iron in the diet leads to iron deficiency; particularly serious iron deficiency is known as iron deficiency anemia. Individuals who suffer from iron deficiency anemia can experience a lack of energy or constant tiredness, difficulty thinking clearly or solving problems, low body temperature and a weak immune system.
Sources
If your iron intake is insufficient, you can supplement it via iron pills or multivitamins that contain iron. You can also increase your intake of foods that are high in iron content. For example, 3.5 oz. of cooked chicken liver contains 12.8 mg of iron, making it one of the most iron-rich foods available. One cup of boiled soybeans contain about 8.8 mg of iron, while the same amount of boiled lentils contain about 6.6 mg of iron.
Who Needs It
Iron supplementation can benefit anyone who regularly suffers from low levels of iron, of course. However, there are certain individuals who will be particularly prone to this condition. Women, particularly pregnant women, women who menstruate heavily and teenage girls may need supplemental iron. This may also be the case for babies, especially babies who were born premature or underweight. Finally, individuals who suffer from certain kidney or intestinal conditions that may not be able to process or absorb iron properly may need iron supplements.
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