Iron: how much you need & why it matters
Oxygen transport (hemoglobin), enzyme cofactor.
How much a day (adults)
| NIH (US) RDA | 8 (men) / 18 (women 19-50) |
| ICMR-NIN (India) — men | 19 |
| ICMR-NIN (India) — women | 29 |
India note: Woman value is high due to LOW bioavailability of Indian cereal-based diets + menstrual losses (contrast US 18 mg)
If you don't get enough
Associated deficiency: Iron-deficiency anemia.
Reported signs of running low:
- Fatigue
- Pallor
- Koilonychia
- Pica
- Dyspnea on exertion
These signs have many causes other than iron, and several are common in pregnancy anyway. They are a reason to ask for a blood test, not to self-diagnose or start a supplement.
Food sources
- Red meat
- Legumes
- Fortified cereals
- Spinach
Named by the NIH Office of Dietary Supplements. Being a good source does not make a food right for pregnancy — check food safety in pregnancy too; liver, for one, is rich in several nutrients and generally advised against.
In pregnancy specifically
Requirements and reasons change during pregnancy. See iron in pregnancy — why it matters, and the weeks it matters most.
Before you act on this
Educational reference; RDA/AI are population averages for healthy adults (needs differ by age, sex, pregnancy, and condition). Diagnose/treat deficiency only with a clinician.
Sources: NIH Office of Dietary Supplements (ODS) fact sheets / IOM Dietary Reference Intakes; ICMR-NIN (Nutrient Requirements for Indians).
Educational reference, not medical or dietary advice. RDAs are population averages for healthy adults — needs differ in pregnancy and breastfeeding. Ask your doctor or dietitian.