Minerals are required for your body to function properly and retain optimum health. There are two categories of minerals, macrominerals, which you require a large amount of, and trace minerals, which are only needed in small amounts. Iron is a trace mineral that is found in every cell in your body. The best sources of minerals are natural ones that you get by eating a balanced diet, but you may require iron supplements in order to meet your nutritional needs if your doctor establishes that you have a deficiency.
Iron
Iron is one of the most prevalent metals on Earth and is required by most life forms. In your body, iron is necessary for the production of red blood cells. Iron is required to make the proteins hemoglobin, found in red blood cells, and myoglobin, found in your muscles. These proteins help to carry oxygen to your cells and store it in your body. Iron is also a part of many other proteins and enzymes in your body and is required for proper cell division and differentiation.
Iron Deficiency
Symptoms of iron deficiency, which causes iron deficiency anemia, include fatigue, decreased immunity, shortness of breath, and lack of performance at work or school. Causes of iron deficiency include bleeding problems, heavy periods, burns, ulcers, pregnancy, stomach problems or removal, hemodialysis, colon cancer or colon polyps, medications that increase your red blood cell count, inherited disorders, and a lack of iron in your diet. Though many Americans get adequate iron through their diets, you may require iron supplements to prevent deficiency.
Recommended Amounts of Iron
The recommended dietary allowances, RDA, for iron in infants age 0 to 6 months is 0.27 mg daily, and age 6 to 12 months the RDA is 11 mg daily. In children age 1 to 3 the RDA is 7 mg daily, and age 4 to 8 the RDA is 10 mg daily. In males age 9 to 13 the RDA is 8 mg daily, age 14 to 18 the RDA is 11 mg daily, and 19 and over 8 mg daily. In females age 9 to 13, the RDA is 8 mg daily, age 14 to 18 the RDA is 15 mg daily, age 19 to 50 the RDA is 18 mg daily, and over the age of 51 the RDA is 8 mg daily. During pregnancy the RDA is 27 mg daily, and while lactating the RDA is 10 mg daily between the ages of 14 to 18, and 9 mg daily over the age of 19.
Considerations
Foods naturally rich in iron include eggs, liver, lean red meat, dark poultry meat, dried beans and fruits, oysters, salmon, tuna, and whole grains. Iron provided by fruits, vegetables and grains is harder for your body to absorb than that found in fish, poultry and meat. Iron supplements are available as both prescription and over-the-counter medication, and can be taken orally or injected by a physician in cases of extreme deficiency. Before considering supplementation, see your health-care provider who will be able to determine and monitor your iron levels, as excess iron can cause toxicity and lead to death.
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