| Gender | Age | Intake |
|---|---|---|
| 0-6 months | Male | 0.27 mg/day |
| 0-6 months | Female | 0.27 mg/day |
| 7-12 months | Male | 11 mg/day |
| 7-12 months | Female | 11 mg/day |
| 1-3 years | Male | 7 mg/day |
| 1-3 years | Female | 7 mg/day |
| 3-7 years | Male | 10 mg/day |
| 3-7 years | Female | 10 mg/day |
| 7-11 years | Male | 8 mg/day |
| 7-11 years | Female | 8 mg/day |
| 11-18 years | Male | 11 mg/day |
| 11-18 years | Female | 15 mg/day |
| 18–49 years | Male | 8 mg/day |
| 18–49 years | Female | 18 mg/day |
| 49-59 years | Male | 8 mg/day |
| 49-59 years | Female | 8 mg/day |
| 59 years and over | Male | 8 mg/day |
| 59 years and over | Female | 8 mg/day |
This essential mineral is found in all body cells. It is important for making myoglobin in muscles and hemoglobin in blood.
Most of the iron is contained in the myoglobin and hemoglobin. It takes part in creating various proteins in the human body and transports carbon dioxide and oxygen throughout the body. Iron is necessary for many other chemical reactions too.
Athletes take iron supplements in order to improve performance. It is also used for treating canker sores, Crohn’s disease, ADHD, fatigue, and depression.
The following persons are exposed to the possibility of low iron levels:
Deficiency of iron in the human body over a long period can cause iron deficiency anemia. Its symptoms include headache, weight loss, lack of energy, irritability, and shortness of breath.
People rarely have too much iron in the body but it may happen with children who swallow iron supplements or with persons who suffer from hemochromatosis.
Iron poisoning has the following symptoms: dizziness, headache, fatigue, grayish skin color, anorexia, shortness of breath, vomiting, and nausea.
Natural sources of iron are healthy and safe. Meat provides the body with better absorbed iron but iron from plants is easier regulated.
Special supplements are much harder to absorb, so try to include enough iron-rich foods in your diet. Remember that vitamin C promotes iron absorption.
If you do not breastfeed your infant, give him iron-fortified nutrition. When you move your baby to solid food, make sure that the products are iron-rich.