Age
Recommended Daily Intake
Infants 7 to 12 months
0.27 milligrams (mg)
Children 1 to 3 years
11 mg
Children 4 to 13
8-10 mg
14 to 18 (Male)
11 mg
14 to 18 (Female)
15 mg
19 to 50 (Male)
8 mg
19 to 50 (Female)
18 mg
51 and older
8 mg
Pregnant people
27 mg
Breastfeeding
9-10 mg
If you follow a vegetarian or vegan diet, you will need twice the amount of iron listed in the table. This is because the body does not absorb nonheme iron (from plant foods) as effectively as heme iron (from animal foods).
You may also need more iron if you have certain health conditions, such as celiac disease or Crohn’s disease, that prevent your body from absorbing iron effectively. Talk to your healthcare provider to determine the optimal daily iron intake for your specific needs.
How To Get Enough Iron
You can get iron from food or as a supplement, depending on your individual iron needs.
Good dietary sources of iron include:
- Poultry, seafood, and lean meats such as oysters, eggs, mussels, and duck.
- Vegetables, such as spinach, beets, amaranth leaves, and lentils.
- Seeds and grains, such as sesame seeds, cashews, beans, and peas.
- Iron-fortified breakfast cereals and breads.
If you have an iron deficiency, your healthcare provider may recommend taking iron supplements with iron-rich foods daily.
Iron supplements are available in various forms, including ferrous sulfate, ferrous gluconate, ferric citrate, and ferric sulfate. It is possible to consume too much iron from using iron supplements. Make sure to follow the dosing instructions specific to the product you are taking.
Tips for Increasing Iron Levels
There are a few ways to help increase your iron intake and how well your body absorbs iron:
- Take with foods containing vitamin C: The body absorbs iron from plant sources better when paired with foods rich in vitamin C, such as citrus fruits, strawberries, sweet peppers, tomatoes, and broccoli. You can also take iron with orange juice for a vitamin C boost.
- Take it in the morning on an empty stomach: Studies suggest the body absorbs iron supplements more effectively on an empty stomach, preferably in the morning. This is because food can interfere with iron absorption. However, iron supplements may cause stomach cramps, nausea, and diarrhea in some people. In this case, pairing them with a small amount of food may help alleviate these symptoms.
- Use an iron pot when cooking: Some studies suggest that using iron pots and pans can increase the iron content in your food during the cooking process.
- Do not use iron supplements with certain medications: Antacids or ulcer medications, such as omeprazole, can interfere with iron absorption. If you are prescribed both of these medications, take them at different times of day. For example, you can take iron supplements in the morning and the antacids about 3 hours later.
- Do not take iron with black teas, dairy products, or coffee: The polyphenol in black tea can reduce iron absorption. Similarly, calcium in dairy foods can slow down iron absorption.
