mineral
Iron
Required for oxygen transport and mitochondrial energy production.
What It Does
Iron is central to hemoglobin and oxygen delivery.
Need varies by sex, menstruation, pregnancy, and lab status.
Who Needs It Most
| Demographic | Target Intake | Upper Limit |
|---|---|---|
| all, age:0-1 | 11 mg | 40 mg |
| all, age:1-8 | 7-10 mg | 40 mg |
| female, age:14-18 | 15 mg | 45 mg |
| female, age:19-50 | 18 mg | 45 mg |
| female, pregnant | 27 mg | 45 mg |
| all, vegan, vegetarian | 18 mg | 45 mg |
| all, athlete | 18 mg (test levels) | 45 mg |
| all, anemia | Dose based on labs | 45 mg |
| female, breastfeeding | 9 mg | 45 mg |
| female, ttc | 18 mg | 45 mg |
| all, digestive | Based on labs | 45 mg |
| all, pescatarian | 8-18 mg (monitor levels) | 45 mg |
Signs of Deficiency
- Fatigue
- Pale skin
- Shortness of breath
Best Food Sources
Red meat
High heme iron
Lentils
Moderate non-heme iron
Spinach
Low bioavailability
Supplement Guide
Best forms: Ferrous bisglycinate, Ferrous sulfate
What to look for: Ferritin-guided dosing, Pair with vitamin C
What to avoid: Routine use without labs in low-risk groups
Timing: Away from calcium, tea, and coffee when possible.
Who Should Avoid It
Men and postmenopausal women
Supplemental iron may accumulate when deficiency is absent; excess iron can increase oxidative stress.
Source: NIH ODS
The Research
PubMed citations are temporarily unavailable.
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