Iron Supplements & Substitutes

The mineral iron brings oxygen to your cells. If you do not get enough iron, you can develop fatigue, lowered immune health and other symptoms. On the flip side, your body stores iron, so too much can cause toxicity or, at worst, death. Certain populations, like vegetarians and menstruating or pregnant women, are more likely to develop an iron deficiency than others. If you have an iron deficiency, you might need to take supplements or obtain iron through other means. Discuss iron supplements with your doctor before taking them.

Iron Recommendations

The Institute of Medicine set a recommended dietary allowance of iron at 11 mg a day for both males and females age 7 to 12 months. It is 7 mg for ages 1 to 3, 10 mg for ages 4 to 8 and 8 mg for ages 9 to 13. After that, women need more iron than men because they lose it through menstruation. From 14 to 18, men need 11 mg and women need 15 mg per day. From 19 to 50, men need 8 mg and women need 18 mg. After the age of 50, both sexes need 8 mg.

Heme Iron

Instead of taking iron supplements, you can meet your iron needs through diet. Two types of iron exist: heme and non-heme. Heme iron comes from animal sources and it is better absorbed by the body than non-heme iron, which comes from plant sources. Consume heme iron from food sources like red meat, liver, poultry, eggs and seafood.

Non-Heme Iron

Non-heme iron is added to many packaged products and is naturally present in legumes, whole grains, green vegetables, dried fruit and chocolate. Consume vitamin C with the iron to help your body absorb it better. Because non-heme iron is not absorbed as well as heme, vegetarians and vegans might need supplementation, although they should seek a doctor's advice before taking iron supplements.

Herbal Supplements

Certain herbal remedies might improve your iron levels, although you should talk to a health professional before taking them. Herbs used for anemia and iron deficiency include blue-green algae, gentian, alfalfa, dandelion, burdock and yellowdock, notes the University of Maryland Medical Center. Lucerne leaf concentrate is another potential herbal remedy as a substitute for iron supplements. It contains iron and significantly improved the iron levels of anemic adolescent girls in India, according to a March 2010 study in the journal "Public Health Nutrition."