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Iron: functions, sources, deficiencies and supplements
Written byMedico Digital
Reviewed byCaroline Hill
You’ve almost certainly heard of iron, but how much do you know about what it does, where to get it from and what to do if you don’t have enough in your body?
Summary
1How much iron do I need?
Exactly how much iron you need mainly depends on your birth sex and your age…
2Iron-rich foods
Fortunately, there’s a variety of foods that are rich in iron, even if you’re veggie…
3Iron deficiency
Iron deficiency (anaemia) is when you don’t have enough iron in your body…
Iron is a handy mineral that works really hard to keep our energy levels up.
As with all minerals, your diet should give you the nutrients you need but we know a little helping hand can sometimes go a long way (especially if you’re vegetarian or vegan).
So, we’ve created this helpful guide on iron to give you all the knowledge you need to make informed choices about your health.
What is iron?
Iron is an essential mineral that’s needed to make haemoglobin – a protein that’s found in red blood cells.1 These red blood cells carry oxygen around your body to every cell and organ, so everything works properly.1
Iron is also important for energy and the immune system, and may improve physical performance.2,3 Studies even show that it’s important for the regulation of your body’s temperature.4
If you don’t have enough iron in your body, you could potentially be diagnosed with a condition called iron-deficiency anaemia.5,6
Iron is not made in the body but most people can get enough iron by eating a healthy, well-balanced diet.5 However, some groups of people are more likely to suffer from iron deficiency.5 We will look into this more below. If someone is found to have low iron levels (from a blood test) they may want to consider an iron supplement in addition to getting iron through their diet
How much iron do I need?
Exactly how much iron you need mainly depends on your birth sex and your age. Your diet and overall health may also play a role in your recommended daily intake of iron.
The NHS recommends the following amounts of iron for adults:5
- 8.7mg per day for male-born people aged 19 and over
- 14.8mg per day for female-born people aged 19 to 49
- 8.7mg per day for female-born people aged 50 and over (if your periods have stopped)
Please note that if you are aged 50 or over and still getting periods, you may need to follow the same dose as people aged 19 to 49.
If you’re not getting enough iron from your diet, if you experience heavy periods, or if you have any other risk factors, you may need more iron in the form of a supplement.6,7
| 4-6 months | 4.3mg/day |
| 7-12 months | 7.8mg/day |
| 1-3 years | 6.9mg/day |
| 4-6 years | 6.1mg/day |
| 7-10 years | 8.7mg/day |
| 11-18 years (female born) | 14.8mg/day |
| 11-18 years (male born) | 11.3mg/day |
As with most things, there can sometimes be too much of a good thing, and iron is no exception. Too much iron (which is over 20mg a day) can have harmful side effects such as:
- constipation
- feeling sick
- being sick
- stomach pain
It’s important to keep to the recommended intakes to prevent these side effects and to seek medical help if you do start to feel unwell.
Some people are at risk of developing an inherited condition called haemochromatosis, which causes a build-up of iron in their body over years. This can cause unpleasant symptoms such as fatigue, weight loss and joint pain as well as organ damage.10
You can learn more about iron deficiency in children in our dedicated guide.
Iron-rich foods
Fortunately, there’s a variety of foods that are rich in iron, and having these as part of a healthy, balanced diet can help ensure you get plenty each day.5
Some of the foods that are high in iron include:5,7,11
- red meat (beef, lamb, pork)
- liver (but this should be avoided during pregnancy)
- fish, including tuna, salmon and mackerel
Many people are choosing to move more towards a plant-based diet, and there’s also a range of options to ensure you meet your iron needs. These include:5,7
- beans, such as red kidney beans, edamame beans and chickpeas
- dried fruit, such as dried apricots
- leafy greens and vegetables like broccoli
- fortified breakfast cereals
- nuts
- soya bean flour
Iron deficiency
Iron deficiency (anaemia) is when you don’t have enough iron in your body.6 It can cause unpleasant symptoms such as:6
- tiredness/lack of energy
- feeling unable to catch your breath
- feeling your heart beating in your chest
- pale skin
- headaches
Some groups of people are more likely to develop iron deficiency, and it can be caused for several reasons.
The most well-known are women or people who are born female, due to menstruation and pregnancy. Heavy periods can cause iron deficiency anaemia and it’s estimated that 12% of pre-menopausal people in the UK are affected.12 Meanwhile, 23% of pregnant people in the UK also experience iron deficiency.12 This is why iron is so important for women.
Regular blood donors can experience iron deficiency too.13 That’s because every time you donate blood, you can expect to lose between 210mg and 240mg of iron, which could make your levels drop too low.13 Any condition that causes bleeding in the body can also cause iron deficiency anaemia.6
Iron deficiency treatments
There are things you can do to increase your iron levels if you do experience iron deficiency.
If your doctor diagnoses you with iron deficiency anaemia, you may be able to have iron tablets prescribed to you, or you may be recommended to take over-the-counter iron supplements for a few months. If your diet is lacking in iron, you may also choose to increase your levels by choosing more iron-rich food.
We offer a variety of different iron supplements, from tablets and liquids to multivitamins containing additional iron and gummies. If you are diagnosed with anaemia and given a prescription for iron, it’s important that you take the exact dose prescribed as this may differ from what is available as an over-the-counter supplement.
To increase the absorption of iron from your diet or a supplement, it’s recommended to drink orange juice for Vitamin C and to avoid coffee, tea or dairy at the same time as eating or drinking iron.6
The final say
Iron is an essential nutrient for the body and is best found in the food we eat.
However, if you’re not eating a healthy, well-balanced diet, or if you have any other risk factors, you may be at risk of low iron levels and may benefit from supplementation. Iron supplements are largely considered to be safe for most people when they’re taken as directed. But, if you have any concerns, always speak to your doctor.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a
healthcare professional before making any health-related decisions.
- American Red Cross. The importance of iron in your body [Internet]. [cited 2024 May 22] Available from: https://www.redcrossblood.org/local-homepage/news/article/iron-in-blood
- Tardy A-L, et al. Vitamins and minerals for energy, fatigue and cognition: a narrative review of the biochemical and clinical evidence. Nutrients. 2020;12(1):228. Available from: https://doi.org/10.3390/nu12010228
- Solberg, Andrea, et al. Iron status and physical performance in athletes. Life. 2023;13(10):2007. Available from: https://doi.org/10.3390/life13102007
- Brigham D, et al. Iron and thermoregulation: a review. Critical Reviews in Food Science and Nutrition. 1996;36(8):747–763. Available from: https://doi.org/10.1080/10408399609527748
- NHS. Iron – vitamins and minerals [Internet]. [cited 2024 May 22] Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/iron/
- NHS. Iron-deficiency anaemia [Internet]. [cited 2024 May 22] Available from: https://www.nhs.uk/conditions/iron-deficiency-anaemia/
- BDA – The Association of UK Dietitians. Iron [Internet]. [cited 2024 May 22] Available from: https://www.bda.uk.com/resource/iron-rich-foods-iron-deficiency.html
- Iron diet sheet. Kingston Hospital. [Internet] Available from: https://kingstonhospital.nhs.uk/information/iron-diet-sheet/
- Iron in your child’s diet. [Internet]. [cited 2024 July 15] Available from: https://www.worcsacute.nhs.uk/documents/documents/patient-information-leaflets-a-z/iron-in-your-child-s-diet-advice-for-increasing-iron-rich-food-in-your-child-s-diet/
- NHS. Overview – Haemochromatosis [Internet]. [cited 2024 May 22] Available from: https://www.nhs.uk/conditions/haemochromatosis/
- Werner ER, et al. Associations of fish and meat intake with iron and anaemia in Malawian children. Maternal & Child Nutrition. 2024;20(2):e13622. Available from: https://doi.org/10.1111/mcn.13622
- National Institute for Health and Care Excellence. Anaemia – iron deficiency: how common is it? [Internet]. [cited 2024 May 22] Available from: https://cks.nice.org.uk/topics/anaemia-iron-deficiency/background-information/prevalence/
- Mantadakis E, et al. Iron deficiency and blood donation: links, risks and management. Journal of Blood Medicine. 2022;13:775–786. Available from: https://doi.org/10.2147/JBM.S375945
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