RDI
Overdosing
Conception, pregnancy and breastfeeding
Food sources
Iron is regarded as a trace mineral. It may also be referred to as 'ferrous iron' and 'ferric iron'. Iron is an essential nutrient that helps our bodies to transport and release oxygen to all our cells. It works in partnership with
folic acid and
vitamin B12 to produce 'haemoglobin' or red blood cells. Haemoglobin carries the oxygen around in our body and can be tested for in blood tests. Red blood cells live for 4 months before regenerating, numbers can deplete if a person becomes iron deficient. You can read more in
iron and iron supplements.
Iron deficiency is very common in developing countries, especially in children and childbearing women. It is not as common in western countries but can still occur. It is estimated that about 10% of toddlers, adolescents and childbearing women are iron deficient in countries like Australia, New Zealand, the United States, Canada and the United Kingdom.
Toddlers tend to drink a lot of milk, and possibly not so many iron rich foods. Calcium in milk products reduces iron absorption, making toddlers prone to iron deficiency. This may be one cause for a child who seems restless, tired and apathetic most of the time.
Adolescents need extra iron for rapid growth. A teenage diet may not always provide this. Young women are most at risk because they lose iron through menstruation each month. Teenagers may find it difficult to concentrate in class, seem depressed, tired and unmotivated if they are iron deficient.
Women require additional iron because of menstruation each month. Pregnant women need iron to support their pregnancy and the growth of their baby. They also need adequate iron to tolerate the normal blood loss at birth and to produce breast milk. Women who are low in iron (whether pregnant or not) may be more tired, pale, lethargic and irritable than would normally be expected.