Iron is an essential mineral required by the body for many vital functions. A lack of iron in your diet can result in a deficiency, so your doctor may recommend an iron supplement in addition to proper nutrition. Check with a registered dietitian for a full list of iron-rich food sources and other nutritional guidelines for your health and well-being.
Iron's Function
Iron is a mineral needed by the body to produce hemoglobin in red blood cells and myoglobin in muscle cells. These proteins are necessary for the transportation of oxygen throughout the body. Iron is also vital for the formation of cells, proteins and enzymes.
Deficiency
Iron deficiency is a common nutritional deficiency that affects people worldwide. Some common symptoms associated with an iron deficiency include heart palpitations, rapid breathing, fatigue and decreased cognitive function. The individuals most at risk for developing an iron deficiency include preterm infants and children, teenage girls, pregnant women and patients with kidney failure. Low iron levels can also result from excess blood loss, poor diet or malabsorption conditions. Iron deficiency is uncommon in adult men and postmenopausal women.
Iron Supplements
Iron supplements should be used only under the supervision of a health care provider. Those who lose iron or have problems with iron absorption can benefit the most from iron supplements. The Office of Dietary Supplements notes that pregnant women, infants, toddlers, teenage girls and women with heavy menstrual losses require special attention to iron and may benefit from supplements. Individuals with kidney failure or those with GI disorders may also require iron supplements due to their inability to absorb iron. Supplements providing iron are available in different doses and forms including ferrous and ferric. Ferrous iron supplements are the best absorbed, notes the ODS. Iron requirements may vary depending on sex and condition. Ask your doctor for your exact iron requirements to prevent an iron toxicity from supplements.
Considerations
If you are not at risk for iron deficiency, you can obtain a sufficient amount of iron from a varied diet. Iron is found naturally in various foods including dried fruits, legumes, oysters, fish, poultry and whole grains. Iron is also added to many fortified food products such as ready-to-eat cereals and oatmeal. The Linus Pauling Institute recommends supplementing with 18 mg of iron if you are deficient. Pregnant women require at least 27 mg of iron per day. Adult women under the age of 50 require 18 mg of iron, while women over 51 or postmenopausal require only 8 mg daily. Children and adult men require only 8 mg of iron per day.
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