Iron is an essential mineral that plays an integral role in the formation of protein and enzymes. Iron is needed to transport oxygen through your blood cells. Low iron levels can result in fatigue, a lowered immune system and reduced work performance. Too much iron in your blood can be toxic and lead to death. To avoid toxicity, instead of taking a separate iron supplement, women can obtain sufficient iron from a multivitamin that contains iron.
Read the Labels
You can get a sufficient amount of iron in your diet, particularly if you eat meat. Iron--fortified foods such as cereal and bread, as well as lentils and beans also can provide you with sufficient iron. If you don't get enough in your diet, you should aim for 8 mg a day in your vitamins if you are a woman over the age of 51. Women between 19 and 50 need closer to 18 mg of iron per day to compensate for blood loss during menstruation. Adolescents age 14 to 18 need about 15 mg, while girls 4 to 8 years old need about 10 mg.
Compensation
Various foods can negatively impact your iron levels. According to the Office of Dietary Supplements, nutrient-dense foods that are low in nutrients and high in calories have a negative influence on iron absorption. Foods like potato chips, sweet snack foods and sugar-laden soda can cause you to have low iron levels, leading to the need for a vitamin that contains iron. In the United States, nutrient-dense foods often make up 30 percent of the daily caloric intake for women.
At Risk
Teenage girls, pregnant women, women of childbearing age and low-weight babies are most at risk of developing iron deficiencies. Women who have heavy menstrual flow also are at risk for low iron levels. Older women lose far less iron daily and thus have a decreased need for vitamin supplements that contain the mineral. Additionally, women undergoing kidney dialysis are at a higher risk of developing anemia due to low iron levels.
Warning
Iron is not excreted but instead is stored in the body for future use. According to the Vitamins and Nutrition Center, you lose about 1 mg a day through your hair, fingernails and skin. For women, that means you only need to replace the small amount that was lost on a daily basis. Too much iron in your blood can lead to a heart attack or stroke. Before taking iron supplements, you should check with your doctor to make sure you aren't at risk for iron overload and that the supplements won't interfere with other ongoing treatments.
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