All About Iron: Your Essential Guide
Iron is a critical mineral your body needs to transport oxygen, support energy production, and maintain healthy muscles and brain function. Yet many people—especially women of reproductive age—fall short of recommended intakes. This guide covers how much iron you need, the difference between heme and non-heme iron, top food sources, absorption tips, and more.
Recommended Daily Intake by Age & Gender
- Infants 7–12 months: 11 mg/day
- Children 1–3 years: 7 mg/day
- Children 4–8 years: 10 mg/day
- Teen boys 14–18 years: 11 mg/day
- Teen girls 14–18 years: 15 mg/day
- Adult men 19–50 years: 8 mg/day
- Adult women 19–50 years: 18 mg/day
- Adults 51+ years: 8 mg/day
- Pregnant teens & women: 27 mg/day
- Breastfeeding teens: 10 mg/day
- Breastfeeding women: 9 mg/day
Source: NIH Office of Dietary Supplements
Heme vs. Non-Heme Iron
Heme iron comes from animal sources (red meat, poultry, seafood, eggs). It’s bound to hemoglobin and myoglobin, making it highly absorbable. Non-heme iron is found in plants (legumes, grains, greens, nuts, seeds). Absorption is lower but can be enhanced by pairing with vitamin C–rich foods.
Source: NIH Pregnancy Fact Sheet
Top Iron-Rich Foods
- Heme sources: beef, lamb, liver; poultry dark meat; oysters, clams, mussels, shrimp, sardines, tuna; eggs
- Non-heme sources: lentils, chickpeas, black beans, kidney beans, soybeans; tofu, tempeh, edamame; spinach, kale, Swiss chard, collards; quinoa, bulgur, oats, pumpkin/hemp/chia seeds; cashews, almonds, pistachios; fortified cereals/breads; dried apricots, raisins, prunes
Maximizing Iron Absorption
- Pair non-heme iron with vitamin C (bell peppers, citrus, strawberries, kiwi, broccoli, tomatoes).
- Avoid tea, coffee, dairy, and high-phytate foods during iron-rich meals.
- Cook in a cast-iron skillet to boost iron content, especially in acidic dishes (tomato sauce, chili).
What Is Phytate?
Phytate (phytic acid) is a natural compound in the outer layers of grains, legumes, nuts, and seeds that binds minerals—including iron—and can inhibit their absorption. Simple tactics like soaking, sprouting, fermenting, or cooking can reduce phytate levels and improve mineral bioavailability.
Source: Bohn et al., 2004; Hallberg et al., 1989
Disclaimer
This information is provided for educational purposes and does not replace personalized medical advice. Please consult your healthcare provider or a registered dietitian before making significant changes to your diet, especially if you have a medical condition or are pregnant.