For adult women, the recommended daily iron intake varies by age and life stage:
- Women aged 19 to 50 years need about 18 mg of iron per day to compensate for iron lost during menstruation
- Women aged 50 and over (postmenopausal) require less iron, about 8 to 10 mg per day , as menstruation ceases
- Pregnant women have significantly increased iron needs, about 27 to 30 mg per day , to support fetal development and increased blood volume
- Breastfeeding women need around 9 to 20 mg per day , depending on age and lactation stage
These recommendations account for the fact that only about 10-15% of dietary iron is absorbed by the body, so intake must be higher than the actual physiological requirement
. In summary:
Life Stage| Recommended Iron Intake (mg/day)
---|---
Women 19–50 years| 18
Women 50+ years| 8–10
Pregnant women| 27–30
Breastfeeding women| 9–20
Women who are vegetarians or have increased needs (e.g., athletes) may require higher iron intake due to lower absorption from plant-based sources
. Including iron-rich foods such as red meat, legumes, leafy greens, and vitamin C-rich foods can help optimize iron absorption
. This guidance is consistent across multiple reputable sources including the NIH, NHS, and nutrition societies
