Iron
I decided to start taking iron a few days a week. I have tested low enough to be turned away from donating blood a few times. Since I have been tracking my food intake with the My Fitness Pal app on the phone, I have discovered that my iron intake is low. In my search for energy and balance, I felt that taking some iron may be helpful.
Like vitamin D, from the previous post, you can take too much iron. Please use with caution and discuss iron supplementation with your doctor.
The body uses iron to help build red blood cells. These cells are what carry oxygen through the body.
Signs and symptoms of low Iron
- Feal weak and/or fatigue easy
- Pale appearance
- Dizziness
- Shortness of breath
- Children and babies can have different signs, including slow growth and skill development
- Difficulty maintaining body temperature
- Irritability
- Headache
- Urge to eat unusual substances
- Rapid heartbeat
- Difficulty focusing
- Brittle nails and/or hair loss
How to boost iron without supplements
- Do NOT drink coffee or tea for up to 3 hours before your iron containing meal. They can interfere with your body’s ability to absorb the iron.
- Eat foods with vitamin C with iron containing foods to help with absorption, especially with plant based sources.
- The body tends to absorb meat based sources more efficiently but all of these foods can help boost your iron:
Clams, Oysters, Beef, Liver, Kale, Spinach, White Beans, Tofu, Watermelon, Strawberries, fortified grains and cereals, Pumpkin seeds, Molasses, Lentils
| Recommended Dietary Allowance (RDA) for iron by age and sex. | ||
|---|---|---|
| Age/Group | Life Stage | Iron (mg/day) |
| Infants | 0–6 months | 0.27* |
| 7–12 months | 11 | |
| Children | 1–3 years | 7 |
| 4–8 years | 10 | |
| Males | 9–13 years | 8 |
| 14–18 years | 11 | |
| 19–30 years | 8 | |
| 31–50 years | 8 | |
| 51–70 years | 8 | |
| >70 years | 8 | |
| Females | 9–13 years | 8 |
| 14–18 years | 15 | |
| 19–30 years | 18 | |
| 31–50 years | 18 | |
| 51–70 years | 8 | |
| >70 years | 8 | |
| Pregnant Women | 14–18 years | 27 |
| 19–30 years | 27 | |
| 31–50 years | 27 | |
| Lactating Women | 14–18 years | 10 |
| 19–30 years | 9 | |
| 31–50 years | 9 | |
*This value is an Adequate Intake (AI) value. AI is used when there is not enough information known to set a Recommended Dietary Allowance (RDA).
Source: Dietary Reference Intakes, Institute of Medicine, Food and Nutrition Board 
.* (PDF-86k)
Related Websites
As always, great information and resources. I used to take a multivitamin with iron, but I don’t anymore as I mentioned on your previous post. But I, too, need to make sure I get enough iron in my diet, because my hemoglobin runs low as well. I envy my husband’s robust hemoglobin level. 😉
Men seem to have it spades. I know a couple of them that give blood to get rid of some. Oh well. 8)
Thanks for the reminder, Katie. I need to remind my daughter to take her iron! xoxoM
Sure thing! Happy St. Patrick’s Day.
Can they check your blood for iron when you go to donate? or is it the hemoglobin they are checking? it’s been a while since I donated and am curious. Thanks for the info
They said that they were testing my iron but I think that it is actually a hemoglobin test. The website does call it a hemoglobin test.
As I’m sure you know, low hemoglobin does not mean low iron. And as I’m sure you also know, taking too much iron can lead to an increased risk of heart disease and cancer. You’re smart to get it from foods! Thanks for the post!
I totally agree and people should discuss supplements with their doctors and other health professionals. I do find that I need to ask my doctor if s/he would be comfortable adding specific tests to the usual check-up type blood work. Thank you so much for the added information!
Hi Katie. I gave up popping iron when I chewed on a couple of feet of rail track and 3 miles of rail trucks containing rocks fell into the gorge filling it, causing the water to back up and flood the city. Definitely a health risk in taking too much iron 😉 Ralph xox
Oh, so you were the one! Anything for riverfront property. 8)
Ye, I’m afraid so. I will do anything to enhance my property for free 😉 I may see you passing by on your SUP one day looking a little lost 😀
Just give a wave hello would ya? Then I’ll know. 8)
*waving* (just in case 😀 )
OMG! I’m suffering from iron loss! Geez, why does everything in the world have the same darn symptoms?
Right!? Google has me suffering from everything. 8)
I’m so tough, I just chew on nails! Sometimes I pop so many pills, it feels like a full meal! Who are you calling heckler? Annie’s been making awesome Kale smoothies lately. I even have dark green ice cubes in my freezer! Yay! 🙂
Even the ice! How cool. You are working towards the iron man, right? 8)
Yes, I’m definitely working towards watching Iron Man 3! Plus I’m a man who loves to pump some iron! I’m sure that’s what you meant, right?
Exactly! So glad we are on the same page. 8)