Vitamins & Minerals – Iron

Iron

Iron is important in making red blood cells, which carry oxygen around the body. A lack of iron can lead to iron deficiency anaemia.

Good Sources of Iron

Good sources of iron include:

• liver (but avoid this during pregnancy)
• red meat
• beans, such as red kidney beans, edamame beans and chickpeas
• nuts
• dried fruit – such as dried apricots
• fortified breakfast cereals
• soy bean flour

How much Iron do I need?

The amount of iron you need is:

• 8.7mg a day for men over 18
• 14.8mg a day for women aged 19 to 50
• 8.7mg a day for women over 50

You should be able to get all the iron you need from your daily diet.

Women who lose a lot of blood during their monthly period (heavy periods) are at higher risk of iron deficiency anaemia and may need to take iron supplements.

Speak to a GP or a registered dietitian for more advice.

What happens if I take too much Iron?

Side effects of taking high doses (over 20mg) of iron include:

• constipation
• feeling sick
• being sick
• stomach pain

Very high doses of iron can be fatal, particularly if taken by children, so always keep iron supplements out of the reach of children.

Vitamins and minerals – NHS (www.nhs.uk)  [1]