The recommended daily iron intake varies by age, sex, and life stage:
- Adult men (19 years and older): about 8 mg per day
- Adult women (19 to 50 years): about 18 mg per day (due to menstruation-related iron loss)
- Women over 50 years: about 8 mg per day
- Pregnant women: about 27 mg per day
- Teen boys (14–18 years): about 11 mg per day
- Teen girls (14–18 years): about 15 mg per day
- Children 7–12 months: about 11 mg per day
- Children 1–3 years: about 7–9 mg per day depending on source
Vegetarians may need almost twice as much iron because plant-based (nonheme) iron is less well absorbed than iron from animal sources
. The tolerable upper intake level (maximum safe amount) for iron is around 40–45 mg per day for adults; exceeding this can cause side effects such as constipation, nausea, and stomach pain, and very high doses can be dangerous, especially for children
. Most people can meet their iron needs through a balanced diet including sources like red meat, liver, beans, nuts, dried fruit, and fortified cereals
. Women with heavy menstrual bleeding or certain health conditions may require supplements under medical advice
. In summary, typical daily iron needs are:
Group| Iron (mg/day)
---|---
Adult men (19+)| 8
Adult women (19–50)| 18
Women 50+| 8
Pregnant women| 27
Teen boys (14–18)| 11
Teen girls (14–18)| 15
These values reflect recommended dietary allowances to maintain healthy iron levels and prevent deficiency anemia
