What is iron?

Iron is a nutrient that comes from your diet. It's needed for many functions in your body. Iron helps to prevent iron deficiency anaemia (not enough iron).

Iron is needed to make haemoglobin, a molecule found in your red blood cells. Haemoglobin moves oxygen through your body.

While your body can store iron, it can't make iron. The only way to get iron is by eating it.

What foods contain iron?

There are 2 types of iron in food.

1. Haem iron (from animal foods) — this is easily absorbed by the body.
2. Non-haem iron (from plant foods) — this is harder for your body to absorb.

Haem iron is found in:

• meat — beef, lamb, pork, and kangaroo
• poultry — chicken and turkey
• seafood — salmon, sardines and tuna
• organ meats — liver, kidney and pate

The darker the red colour of the meat or fish, the higher the iron level.

Plant-based sources of non-haem iron

Plant foods containing non-haem iron can give you iron too. If you follow a plant-based diet, you will need to eat about 80% more iron to meet your dietary requirements. Good sources of iron are:

• iron-fortified bread and breakfast cereal
• nuts and seeds
• dried fruit
• wholemeal pasta and bread
• legumes — such as mixed beans, baked beans, lentils and chickpeas
• dark leafy green vegetables — such as spinach, silver beet and broccoli
• tofu

How much iron do I need?

Your recommended dietary intake (RDI) of iron depends on your age and sex.

From birth to 13 years old

Your baby's iron stores, which build up while you're pregnant, become low by 6 months. Iron-enriched cereals are a good first food to introduce by 6 months at the latest.

Regardless of sex, children should have:

• 11mg/day at 7 months to 12 months old
• 9mg/day at 1 year to 3 years old
• 10mg/day at 4 years to 8 years old
• 8mg/day at 9 years to 13 years old

From 14 to 18 years old

Teenagers aged 14 to 18 years should have:

• 11mg/day for males
• 15mg/day for females

From 19 to 50 years old

Adults aged 19 to 50 years should have:

• 8mg/day for males
• 18mg/day for females

Pregnant females

Pregnant females should have an iron intake of 27mg/day. If you're breastfeeding, you should have:

• 10mg/day if you are aged 14 years to 18 years
• 9mg/day if you are aged 19 years and over

If you have periods, you need more iron to replace the amount lost in blood during menstruation.

From 50 years of age

Regardless of sex, adults aged over 50 years should have 8mg of iron a day. After menopause, females need the same amount of iron as males.

How can I get enough iron in my diet?

How you prepare food, and which foods you eat together, can affect how much iron your body absorbs.

For example, eating foods rich in vitamin C can help you absorb more iron. These include:

• citrus fruits — such as oranges and lemons
• tomatoes
• berries
• kiwi fruit
• melons
• green leafy vegetables
• capsicum

Try eating these foods, uncooked, at the same time as iron-rich foods. You can also drink orange juice with your meals or take a vitamin C supplement.

Some things can reduce your iron absorption, such as:

• coffee
• tea
• red wine (both alcoholic and non-alcoholic)
• calcium-rich foods like milk or cheese
• calcium supplements
• some soybean-based foods

It's better to have these foods in between meals.

What happens if I don't get enough iron?

If you don't get enough iron, you can develop iron deficiency.

Iron deficiency occurs when your iron levels are too low. Iron deficiency can:

• make you feel tired
• give you headaches
• make it difficult to concentrate
• cause weakness or dizziness
• increase your chance of infection

Iron deficiency can also lead to iron deficiency anaemia.

Some people have an increased chance of developing iron deficiency:

• females aged 19 to 50 years
• young children
• people who are pregnant
• vegetarians and vegans

If you are worried that you are iron deficient, speak with your doctor. They may:

• arrange some blood tests
• refer you to a dietitian
• suggest that you take iron supplements

A common side effect of iron supplements is constipation. You can manage constipation by:

• eating a high fibre diet
• drinking plenty of water
• exercising

Can I have too much iron?

Too much iron can be harmful. You should always speak with your doctor before you take iron supplements.

Symptoms of too much iron include:

• tiredness
• shortness of breath
• joint stiffness
• upper abdominal discomfort (sore tummy)
• loss of libido (sex drive)

About 1 person in every 200 has a genetic condition called haemochromatosis. This condition causes you to absorb and store too much iron. It's usually found by screening people who have a close relative with the condition.

Talk with your doctor if you have any concerns about your iron levels.

Resources and support

For more information on iron and other nutrients, you can visit the Eat for Health website.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.