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Vitamin & Mineral Guide: Iron

Necessary for hemoglobin – the protein in red blood cells that carries oxygen to all cells.

How Much: RDA = 8 mg daily for men; 18 mg daily for women, until menopause; 8 mg daily for women, after menopause.

Too Much: UL = 45 mg per day. Men and postmenopausal women should take multivitamins or other supplements with little or no iron.

Too Little: The most common form of nutritional deficiency, mostly affecting young children, menstruating teenagers and women of childbearing years. Symptoms of mild deficiency include tiredness, shortness of breath, decreased mental performance, poor appetite, unstable body temperature and decreased immunity.

Foods: Beef, lamb, chicken, turkey, veal liver, ham, bologna, tuna, fortified grains, raisins, peas, lentils, figs, oatmeal and grits.

Interactions: Calcium, vitamin C, coffee, tea, wine, tofu, legumes, grains and rice.

JoAna Brown

23 Aug 2011, 09:19

I a 72 yrs old, but consider myself to be in pretty good health except for y bones, which are beginning to be disfigured especially my knees. I take osteo-byflex and 1200 mg calcium ,2000 mg of Vitamin D, but I also use Advair for my breathing, could that possible be the cause of my bone problem? I also take Vitamin fish oil,b-12,folic acid and eat lots of fruits and vegetables hardley any meat sometimes Baked chicken.201

Rose

28 Sep 2010, 16:21

Yeah this article isn't very clear. Calcium, coffee, and tea will interact negatively with iron so you don't absorb as much. Vitamin C interacts positively to help absorb.

Debbie Akers

25 Apr 2010, 09:37

Interactions: Calcium, vitamin C, coffee, tea, wine, tofu, legumes, grains and rice.

Text copied from your website. I don't understand - are you NOT to take calcium supplements with Vitamin C, coffee, etc.? What about taking a multivitamin with calcium supplements?

elaine

17 Nov 2009, 17:03

what about the iron in blackstrap molasses? Can it be potentially as harmful as the iron in supplements? Do whole grains interfere with its' absorption? can it help with iron deficient anemia? any info would be appreciated. thank you

Cynthia Wilson

04 Jul 2009, 14:07

I thought that taking Vit C with Iron helped it's absorbsion? Since I also have RA, my calcium is low and I take a calcium supplement 2 times a day, I found it very difficult to take iron and calcium everyday and not have them zero out each other. Any tips on how to get extra everyday and still retain the benefits?

ROBIN HUDSON

26 May 2009, 08:18

should you eat a lite breakfast before walking or jogging? What is vitamin A B C D AND E

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Vitamin & Mineral Guide: Iron

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