Why Iron Matters for Your Health
How much iron do I need?
The amount of iron you need each day depends on your age, your gender, and whether you consume a mostly plant-based or animal-based diet. Average daily recommended amounts are listed below in milligrams (mg). Vegetarians who do not eat meat, poultry, or seafood need almost twice as much iron as listed in the table because the body doesn’t absorb nonheme iron in plant foods as well as heme iron in animal foods [1].
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| Birth to 6 months | 0.27 mg | 0.27 mg | ||
| 7–12 months | 11 mg | 11 mg | ||
| 1–3 years | 7 mg | 7 mg | ||
| 4–8 years | 10 mg | 10 mg | ||
| 9–13 years | 8 mg | 8 mg | ||
| 14–18 years | 11 mg | 15 mg | 27 mg | 10 mg |
| 19–50 years | 8 mg | 18 mg | 27 mg | 9 mg |
| 51+ years | 8 mg | 8 mg |
Why iron supplements are important?
There is benefit in identifying and treating iron deficiency in those without anemia because supplementation improves exercise performance and reduces fatigue [2].
Iron supplementation is a vital tool for those with low iron levels. For individuals struggling with iron deficiency or iron deficiency anemia (IDA), iron supplements can offer several essential benefits:
- Restore Energy and Reduce Fatigue: Iron is necessary for oxygen transport and energy metabolism among endurance athletes to maintain their exercise capacity, and to prevent increased heart rate, shortness of breath, and exhaustion during exercise [3].
- Strengthen Immune Defenses: Experimental evidence in the last decades show that iron is a fundamental element for normal development of the immune system. Its deficiency affects the capacity to have an adequate immune response [4].
- Improve Concentration and Mental Clarity: Iron status is associated with cognitive performance and intervention trials show that iron supplementation improves mental function in iron-deficient adults. However, no studies have tested the efficacy of naturally iron-rich food in this context [5].
Disclaimer: Always consult a healthcare provider before starting iron supplements. They can guide you in choosing the right dosage and form of iron to match your individual needs.
What kinds of iron dietary supplements are available?
Iron is available in many multivitamin/mineral supplements and in supplements that contain only iron. Iron in supplements is often in the form of ferrous sulfate, ferrous gluconate, ferric citrate, or ferric sulfate [1].
To support your iron needs, Seaford Pharmaceuticals offer specialized supplements crafted to help you reach and maintain optimal iron levels. Each product is designed with unique benefits to fit different health needs and lifestyles:
Polyride Fe® Ultra is formulated to provide a potent source of iron along with essential nutrients to support absorption and overall health…
Polyride Fe® is formulated to provide a potent source of iron to support absorption and overall health.
Hemaforte 1® is a heme iron designed to meet the unique iron needs of individuals requiring a higher and faster iron intake…
These supplements are crafted with care to empower you in managing your iron levels effectively. Choose the one that best suits your needs and start your journey to better health today!
Important: Dietary supplements that contain iron have a statement on the label warning that they should be kept out of the reach of children. Accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6 [1].
Disclaimer: Always consult a healthcare provider before starting iron supplements. They can guide you in choosing the right dosage and form of iron to match your individual needs.
- Office of Dietary Supplements - Iron. ods.od.nih.gov/factsheets/Iron-Consumer/#:~:text=Iron%20is%20a%20mineral%20that,iron%20to%20make%20some%20hormones.
- Prevalence of Iron Deficiency and Iron-Deficiency Anemia in US Females Aged 12-21Years, 2003-2020.
- Kapoor, Mahendra P et al. “Influence of iron supplementation on fatigue, mood states and sweating profiles of healthy non-anemic athletes during a training exercise: A double-blind, randomized, placebo-controlled, parallel-group study.” Contemporary clinical trials communications 32 101084. 3 Feb. 2023, doi:10.1016/j.conctc.2023.101084
- Soyano, A, and M Gómez. “Participación del hierro en la inmunidad y su relación con las infecciones” [Role of iron in immunity and its relation with infections]. Archivos latinoamericanos de nutricion 49,3 Suppl 2 (1999): 40S-46S.
- Blanton, Cynthia. “Improvements in iron status and cognitive function in young women consuming beef or non-beef lunches.” Nutrients 6,1 90-110. 27 Dec. 2013, doi:10.3390/nu6010090
Could you be experiencing iron deficiency?
How talk to your doctor about iron deficiency
The iron absorption is important, however, it will react different in each person with different medical conditions, learn more about iron contraindications below…
