Iron in food
The best dietary sources of iron are liver, meat, meat products, and whole grain products. Among whole grains, rye bread is the richest in iron. From plant-based foods, legumes and green leafy vegetables are good sources.
Iron in food exists in two forms: heme iron (Fe2) and non-heme iron (Fe3). In meat, about half of the iron is heme iron and half is non-heme iron. Plant-based foods contain only non-heme iron. Heme iron is absorbed more efficiently than non-heme iron.
Vitamin C improves iron absorption
Vitamin C can increase the absorption of non-heme iron up to fourfold. Therefore, when consuming foods that contain non-heme iron, it is beneficial to also ensure sufficient vitamin C intake. On the other hand, calcium reduces iron absorption.
About 15% of the iron in food is absorbed by the body. Absorption is more efficient when the body's iron stores are low.
Hemoglobin concentration in the blood reflects iron balance, while serum ferritin level indicates the size of the iron stores. An adult typically has 4–5 grams of iron in their body.
Iron requirements and recommended intake
Children:
- 6 months to 5 years: 8 mg/day
- 6–9 years: 9 mg/day
- 10–13 years: 11 mg/day
Girls/Women:
- 14–60 years: 15 mg/day
- After menopause: 9 mg/day
Boys/Men:
- 14–17 years: 11 mg/day
- From 18 years onward: 9 mg/day
Iron deficiency
Long-term iron deficiency can cause anemia, which is common especially in children, young women, and pregnant mothers. However, iron deficiency can occur at any age due to factors such as heavy menstruation, dieting, poor eating habits, eating disorders, absorption issues (especially in the elderly), or intense exercise.
Iron deficiency may be suspected if you feel tired, have trouble concentrating, or have poor overall endurance. Anemic individuals either have too few red blood cells or the red blood cells are abnormally formed.
Iron overload
Excess iron intake can be harmful, potentially damaging the liver and kidneys. Chronic overdose may cause hemosiderosis, where iron compounds accumulate in tissues—although without yet causing tissue damage. If damage occurs, the condition is called hemochromatosis, which may lead to several illnesses such as joint disorders and liver cirrhosis.
Acute iron poisoning is also possible. This occurs when the body's natural regulation of iron absorption fails and too much iron is absorbed. Symptoms of acute poisoning include vomiting and bloody diarrhea.
Iron as a dietary supplement
Iron supplements are available in liquid, oral spray, drops, capsules, tablets and effervescent tablets. Iron absorption is enhanced by taking vitamin C at the same time, while tea, coffee, and dairy products inhibit absorption. Iron supplements should not be used without reason; it’s best to test your iron levels before starting. A quick finger-prick test by a nurse can provide immediate results.
Approved health claims
- Iron contributes to normal cognitive function
- Iron contributes to normal energy-yielding metabolism
- Iron contributes to normal formation of red blood cells and hemoglobin
- Iron contributes to normal oxygen transport in the body
- Iron contributes to the normal function of the immune system
- Iron helps reduce tiredness and fatigue
- Iron has a role in the process of cell division
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