Iron

Iron is an essential dietary mineral present in a wide variety of foods. People consume two types of iron: non-heme and heme.

Non-heme iron represents the majority of iron humans consume in their diets and is the type of iron in most supplements. Non-heme type of iron is found in greatest quantities in grains such as rice, wheat, and oats. Non-heme iron is also found in nuts, fruits, vegetables, most iron pills, fortified foods, or contaminant iron such as from water, soil or cooking utensils. Unlike heme iron, non-heme iron must be changed before it can be absorbed.

Meat contains both types of iron. About 55-60% of the iron in meat is non-heme the rest is heme iron.

Non-heme iron is less bioavailable than the heme iron.

Iron deficiency leads to anemia, whose first symptoms are pallor and fatigue. Iron deficiency is the only reason to consider iron supplementation, though getting more iron through foods should be preferred when possible. For people who already have enough iron, taking an iron supplement has no proven benefit; on the contrary, it can lead to iron overdose.
Latest Research
  • Iron deficiency in infants and children is associated with cognitive impairments, including psychomotor and behavioural issues. [1] [2]
  • Iron-deficiency anemia, the most common form of anemia worldwide, can be caused by a lack of iron in the diet or by the body having difficulties processing the ingested iron. [3]
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How to Take
The recommended daily allowance is as follows:
  • Birth to 6 months 0.27 mg
  • Infants 7-12 months 11 mg
  • Children 1-3 years 7 mg
  • Children 4-8 years 10 mg
  • Children 9-13 years 8 mg
  • Teens boys 14-18 years 11 mg
  • Teens girls 14-18 years 15 mg
  • Adult men 19-50 years 8 mg
  • Adult women 19-50 years 18 mg
  • Adults 51 years and older 8 mg
  • Pregnant women 27 mg
  • Breastfeeding teens 10 mg
  • Breastfeeding women 9 mg
Iron should not be ingested in the amount greater than the daily tolerable upper intake level, which is 45 mg for people over 13.

Someone who gives 0.5 L of blood over the course of a year needs an additional 0.6–0.7 mg iron per day.

Taking some food and liquid with iron supplement will reduce the chance of a stomach upset.
Nutrient-Nutrient Interactions
  • Ground chili and rosemary have been shown to reduce non-heme iron absorption.
  • Dietary fibers may inhibit iron absorption acutely, but on the other hand fermentable dietary fibers may increase iron resorption in the colon..
  • A wide variety of beverages with a high antioxidant content, including coffee and tea, have some acute inhibitory effect on iron absorption.
  • Vitamin C increases the rate at which non-heme iron is absorbed from the intestines into the bloodstream.
Safety Information
Toxicity and Side Effects
At high doses, iron is toxic. For adults and children ages 14 and up, the upper limit -- the highest dose that can be taken safely -- is 45 mg a day. Children under age 14 should not take more than 40 mg a day. A health care provider should be consulted to determine how much iron supplement should be taken, if any.

Taken at normal doses, iron supplements may cause upset stomach, stool changes, and constipation.
Special Precautions And Warnings
Iron overdose is a common cause of poisoning in children. It can be fatal. Signs of an iron overdose include severe vomiting and diarrhea, stomach cramps, pale or bluish skin and fingernails, and weakness. These signs should be treated as a medical emergency.
Drug Interactions
Iron can interact with many different drugs and supplements. They include antacids and proton pump inhibitors, some antibiotics, calcium, and others.
References
[1] Walter T et al. Iron deficiency anemia: adverse effects on infant psychomotor development. Pediatrics. (1989)
[2] Lozoff B et al. Long-lasting neural and behavioral effects of iron deficiency in infancy. Nutr Rev. (2006)
[3] Johnson-Wimbley TD, Graham DY. Diagnosis and management of iron deficiency anemia in the 21st century. Therap Adv Gastroenterol. (2011)
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