Recommended Daily Iron Intake
The amount of iron a person needs each day varies based on age, gender, and other factors. For most healthy adults, the recommended daily intake of iron is:
- 8 mg for men
- 18 mg for women
- 27 mg for pregnant women
- 9-10 mg for children under 14 years old
It is important to note that the recommended daily intake of iron may vary based on individual needs. For example, athletes and individuals with heavy menstrual bleeding may require more iron than the recommended amount.
Signs of Iron Deficiency
Iron deficiency is one of the most common nutrient deficiencies worldwide. Symptoms of iron deficiency may include:
- Fatigue
- Weakness
- Dizziness
- Shortness of breath
- Headaches
- Pale skin
If left untreated, iron deficiency can lead to anemia, a condition in which the body does not have enough red blood cells to carry oxygen to the tissues. Anemia can cause fatigue, weakness, and shortness of breath, among other symptoms.
Iron deficiency is especially common in women of childbearing age and individuals who follow a vegetarian or vegan diet. It is important to consume iron-rich foods, such as red meat, poultry, seafood, beans, and leafy green vegetables, to ensure adequate iron intake.
