Related topics: •  Vegetarian •  Vitamin C

For energy. Iron ensures that oxygen reaches every part of your body. Without enough of it, you'll feel weak and tired -- symptoms of a condition called iron-deficiency anemia. This essential nutrient is especially important for fetuses, children, and adolescents -- anyone who's still growing. Inadequate stores can slow development; in one study, mildly anemic high school girls scored lower than average on memory and verbal skills tests.

According to the National Institutes of Health, the Recommended Dietary Allowance of iron for men over age 18 is 8 milligrams a day. Since women lose iron in their menstrual blood, they should get 15 mg a day once they hit adolescence, and 18 mg a day from age 19 to 50. During pregnancy, a woman's iron requirement jumps to 27 mg but reverts to 9 while she's breastfeeding. After menopause, women need only 8 mg a day.

Meat is the richest source, and the darker the meat, the more iron it contains. Liver tops the list at nearly 6 mg per 3-ounce serving; a similar cut of sirloin will give you 3 mg, a burger, 2 mg, a chicken breast, 1 mg. Greens, grains, and beans also contain iron but in a form that's harder for your body to absorb; you can make the most of it by combining whole grains with fruits and veggies that are high in vitamin C, like citrus fruits and juices, strawberries, bell peppers, and broccoli. Also check labels for iron-fortified cereals.

It's a tricky question. Some people can definitely benefit from supplements. According to the Centers for Disease Control, 12 percent of 12- to 49-year-old females are iron deficient. (A standard blood test can tell you if you're one of them.) On the other hand, an estimated 10 percent of Americans carry a gene that causes them to absorb 50 percent more iron than normal. Taking iron supplements can push their bodies into full-blown iron overload, which can lead to heart and liver damage in extreme cases. A standard blood test will not reveal this condition and you can have it even if you're iron deficient. Before taking any iron supplements, ask your doctor if you should take a transferrin saturation test (TS). The National Institutes of Health says that adult men and postmenopausal women should only take iron supplements if their doctor recommends them, because of the risk of iron overload.

Most people's bodies are good at regulating the amount of iron they absorb from food. If you're running low, your body will absorb a little more; if you have an excess, it'll absorb a little less. But getting more than the recommended amount can cause heart and liver problems if you're susceptible to iron overload. Some researchers think that iron supplementation can interfere with the body's absorption of other key minerals unless it's taken correctly. So before you reach for an iron supplement, check with your doctor to see if your body really needs it. And keep all pills containing iron away from little hands (unless prescribed by your pediatrician); they're a leading cause of death from poisoning among children.

Further Resources

Varro E. Tyler, PhD. Herbs of Choice: The Therapeutic Use of Phytomedicinals. Pharmaceutical Products Press, 1994.

Andrew Weil, M.D. Natural Health, Natural Medicine. Houghton Mifflin, 1995, 1998.

References

First published September 30, 1998
Last updated December 14, 2007
Copyright © 1998 Consumer Health Interactive and OneBody, Inc.

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