Quick guide to Iron
Read the full guide
- oxygen transport and storage in the blood and muscles
- fatty acid metabolism
- energy production
- maintenance of a healthy immune system
Absorption and metabolism
Vitamin C improves iron absorption. Iron from animal foods is better absorbed than that from plant foods.
Deficiency
Iron deficiency leads to weakness, fatigue, reduced resistance to infection and eventually to anemia.
Sources
These include meat, whole grains and dark green leafy vegetables.
Daily recommended dietary intakes
- Men - 10 mg
- Women (premenopause) - 15 mg
- Women (postmenopause) - 10 mg
- Pregnancy - 30 mg
Toxic effects of excess intake
These include deterioration of the gut lining and liver damage. Excess intake may increase the risk of atherosclerosis and heart disease.
Therapeutic uses of supplements
Iron supplements are used to prevent and treat deficiency. ‘Ferrous’ forms of iron are better absorbed than ‘ferric’ forms (check supplement labels).
Interactions
Iron competes with magnesium, copper, calcium and zinc for absorption. Vitamin E supplements should not be taken at the same time as iron supplements.
Cautions
Supplements should be avoided by those with ulcers, IBD, arthritis, hemochromatosis, hepatitis, by blood transfusion recipients, and during acute infections.