The recommended daily intake of iron varies depending on age and sex. For men aged 19 and over, the recommended daily intake is 8.7mg. For women aged 19 to 49, the recommended daily intake is 14.8mg. For women 51 and older and men 51 and older, the recommended daily intake is 8.7mg.
These recommendations come from the NHS (National Health Service) and the US Department of Health and Human Services.
It's important to note that these are just recommendations, and your individual needs may vary. If you are concerned about your iron intake, talk to your doctor.
Here are some examples of how much iron you might need depending on your age and sex:
- Men aged 19-50: 8mg per day
- Women aged 19-50: 18mg per day
- Adults 51 years and older: 8mg per day
- Pregnant teens: 27mg per day
Here are some tips for increasing your iron intake:
- Eat iron-rich foods: Good sources of iron include red meat, poultry, fish, beans, lentils, spinach, and fortified cereals.
- Combine iron-rich foods with vitamin C: Vitamin C helps your body absorb iron.
- Avoid taking iron supplements without talking to your doctor: Too much iron can be harmful.
