Iron is a vital mineral for the body, necessary for the production of blood proteins that carry oxygen to cells. The recommended daily intake is 8mg for men and 18mg for women, but teenagers and pregnant women may need more. Iron can be found in heme (meat) and non-heme (fruits, grains, and vegetables) forms, with the former being more easily absorbed. Low levels of iron can lead to anemia, and factors such as vegetarianism, certain drugs, and tea consumption can affect absorption. Iron supplements should be taken under a doctor’s supervision, as excessive consumption can be dangerous.
Iron is a mineral found in every cell in the human body, so it’s important to make sure you’re getting enough of it. The US Recommended Dietary Allowance (RDA) for adults is 8 mg per day for men and 18 mg per day for women. However, this is a general guideline; Teenagers and pregnant women may need larger amounts. It is possible to have too much iron in your body, so always check with a doctor before taking supplements.
This mineral performs a vital function in the human being. It is necessary for the production of hemoglobin and myoglobin, which are two blood proteins that carry oxygen to cells. There are two types of iron typically found in foods: heme and non-heme. The heme type is more easily absorbed than the non-heme, and is found in most meats, but especially red and organ meats such as liver. The non-heme type is found in fruits and grains, including prunes and raisins, leafy green vegetables, beans, and whole grains like brown rice, and is more difficult for the body to absorb and use.
Low levels of iron in the body can often lead to iron deficiency anemia. Fatigue is the most common symptom of this type of anemia, because the cells do not receive enough oxygen. It can be caused by not eating enough iron, but also by not being able to absorb it properly. A doctor can diagnose anemia with a blood test.
There are several different factors that can affect how well your body absorbs iron. Vegetarians are at higher risk of anemia because they mainly consume the non-heme type, which is more difficult for the body to absorb. Certain drugs, such as tetracycline, can also interfere with absorption. It is believed that drinking tea may also interfere with absorption, but consuming vitamin C may improve the body’s ability to absorb this vital nutrient.
People can supplement their iron intake by taking pills, but this should always be done under the supervision of a doctor, after the cause of the anemia has been determined. Consuming too much iron can be dangerous and, in some cases, deadly. The main signs of excessive consumption include fatigue, nausea and vomiting, dizziness and headache, shortness of breath, and a gray tinge to the skin. Anyone experiencing these symptoms should stop taking their supplement and contact their doctor immediately.
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