Popping Pills 2: Iron

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

Chart from CDC

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