Component of hemoglobin and numerous enzymes; prevents microcytic hypochromic anemia
Life Stage Group | RDA/AI* (mg/d) | ULa (mg/d) |
---|---|---|
Infants | ||
06 mo | 0.27* | 40 |
712 mo | 11 | 40 |
Children | ||
13 yr | 7 | 40 |
48 yr | 10 | 40 |
Males | ||
913 yr | 8 | 40 |
1418 yr | 11 | 45 |
1930 yr | 8 | 45 |
3150 yr | 8 | 45 |
5070 yr | 8 | 45 |
>70 yr | 8 | 45 |
Females | ||
913 yr | 8 | 40 |
1418 yr | 15 | 45 |
1930 yr | 18 | 45 |
3150 yr | 18 | 45 |
5070 yr | 8 | 45 |
>70 yr | 8 | 45 |
Pregnancy | ||
<=18 yr | 27 | 45 |
1930 yr | 27 | 45 |
3150 yr | 27 | 45 |
Lactation | ||
<=18 yr | 10 | 45 |
1930 yr | 9 | 45 |
3150 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.