How Much Iron Should You Get Every Day?

If you are following 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 non-heme iron (from plant foods) as efficiently as heme iron (from animal foods).

You may also need more iron if you have certain health conditions, like celiac disease or Crohn’s disease, that prevent your body from absorbing iron effectively. Talk to your healthcare professional to determine the optimal daily iron intake for your specific needs.

How to get enough iron

You can get iron in food form or in supplement form, depending on your individual iron needs.

Good dietary sources of iron include:

• Poultry, seafood and lean meats like oysters, eggs, mussels and duck.
• Vegetables like 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 doctor may recommend taking daily iron supplements with iron-rich foods.

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 by taking iron supplements. Be sure to follow the specific dosage instructions for the product you are taking.

Tips for increasing iron levels

There are several ways to increase your iron intake and your body’s ability to absorb it:

• Take with foods containing vitamin C: The body absorbs iron from plant sources better when combined 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 in the morning on an empty stomach: Studies suggest that the body absorbs iron supplements more effectively on an empty stomach, preferably in the morning. This is because foods can interfere with iron absorption. However, iron supplements can cause stomach cramps, nausea, and diarrhea in some people. In this case, combining them with a small amount of food can help alleviate these symptoms.
• Use an iron pot to cook: Some studies suggest that using iron pots and pans can increase the iron content of your food during the cooking process.
• Do not use iron supplements with certain medications: Antacids or ulcer medications, such as omeprazole, may interfere with iron absorption. If you are prescribed both medications, take them at different times of the day. For example, you can take iron supplements in the morning and antacids about 3 hours later.
• Do not take iron with black teas, dairy products or coffee: The polyphenol in black tea may reduce iron absorption. Likewise, calcium found in dairy products can slow iron absorption.