By: Amanda Schroeder
Iron is an important mineral found in both animal and plant foods. It functions as part of the hemoglobin in our red blood cells, which takes the oxygen from our lungs and disperses it throughout our entire body. In other words, it helps our muscles store and efficiently use the oxygen that we breathe. Since utilizing oxygen is such a vital process, it is important to have enough iron flowing through your body.
Are you getting enough? Anemia is the result of consuming inadequate amounts of iron. Anemia can cause headaches or feelings of dizziness, fatigue, and irritability. It can also affect your body’s ability to maintain its regular temperature, often causing you to feel cold in normal environments.
So should you sprint to your nearest drugstore to buy iron supplements? Not quite. Supplementing iron is not recommended unless under the care of a medical professional. It is possible to have too much! Symptoms of iron poisoning include nausea and diarrhea, often accompanied by blood in the vomit or stools. You might also notice a metallic taste in your mouth, fever, or a blueish color in the lips or fingernails. Iron poisoning is especially dangerous for children. If you notice any of these signs or symptoms, you should seek medical attention.
But, don’t be scared! Iron is not the enemy! You can get the recommended amounts of iron through the foods that you eat. Plant foods rich in iron include dark green vegetables, dried beans, whole grains, fortified breakfast cereals, and pumpkin seeds. Animal foods like chicken, salmon, beef and pork are also good sources. Try including some of these options in your next meal!
The following table shows the daily recommended intake of iron:
| 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 |
* Adequate Intake (AI)
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