Component of hemoglobin and numerous enzymes; prevents microcytic hypochromic anemia
| Life Stage Group | RDA/AI* (mg/d) | ULa (mg/d) |
|---|---|---|
| Infants | ||
| 0–6 mo | 0.27* | 40 |
| 7–12 mo | 11 | 40 |
| Children | ||
| 1–3 yr | 7 | 40 |
| 4–8 yr | 10 | 40 |
| Males | ||
| 9–13 yr | 8 | 40 |
| 14–18 yr | 11 | 45 |
| 19–30 yr | 8 | 45 |
| 31–50 yr | 8 | 45 |
| 50–70 yr | 8 | 45 |
| >70 yr | 8 | 45 |
| Females | ||
| 9–13 yr | 8 | 40 |
| 14–18 yr | 15 | 45 |
| 19–30 yr | 18 | 45 |
| 31–50 yr | 18 | 45 |
| 50–70 yr | 8 | 45 |
| >70 yr | 8 | 45 |
| Pregnancy | ||
| <=18 yr | 27 | 45 |
| 19–30 yr | 27 | 45 |
| 31–50 yr | 27 | 45 |
| Lactation | ||
| <=18 yr | 10 | 45 |
| 19–30 yr | 9 | 45 |
| 31–50 yr | 9 | 45 |
Fruits, vegetables and fortified bread and grain products such as cereal (non-heme iron sources), meat and poultry (heme iron sources)
Adverse Effects of Excessive Consumption
Gastrointestinal distress
Non-heme iron absorption is lower for those consuming vegetarian diets than for those eating nonvegetarian diets. Therefore, it has been suggested that the iron requirement for those consuming a vegetarian diet is approximately 2-fold greater than for those consuming a nonvegetarian diet.
Recommended intake assumes 75% of iron is from heme iron sources.