Are you one of the many women who aren’t getting enough iron?
Iron is vital to maintaining the body's processes. It has a central function in relation to pumping oxygen throughout the body, and binds the oxygen to the red blood cells. About 2/3 of the body's total iron content is found in the blood and muscles, while 1/3 is stored in the liver, spleen and bone marrow.
The body does not produce iron, so it must get it via diet or supplements. Often, women get 3-9 mg less iron in their diet than recommended, and pregnant women especially must have an increased intake of iron from the 20th week of pregnancy. Other groups at risk of iron deficiencies are infants and vegetarians/vegans.
A shortage of iron is often only noticed after a long-term deficiency, as iron is stored in the body. An iron deficiency causes an oxygen deficiency, as you do not get enough oxygen pumped through your body. Therefore, symptoms will appear as fatigue, paleness and shortness of breath. You will also notice palpitations, headache, dizziness, and poor concentration and memory.
You can never get too much iron through your diet, unless you suffer from a rare genetic defect. It would take a very large amount of iron to put you at risk of an overdose. This will often show itself quickly, with very dark and hard stools.
Get the right amounts of supplements:
For men, boys, and non-menstruating girls and women, 10 mg is sufficient, and with a varied diet, your needs will most often be covered. That's why it's important that you include foods such as:
- Meats - especially organ meats
- Lentils, beans, spinach and broccoli
Recommended daily dosage:
Women: 9 mg for non-menstruating women and 15 mg for menstruating women
Men: 9 mg.
Check if your needs are being met for iron, and other important supplements, with our vitamin test, and get a personalised package that will cover your needs. Take our test here.