Iron is a nutrient that’s used to make hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Most people can meet their needs through food, but it’s worth knowing what it does and where to find it.
How much do you need?
General guidance suggests 8mg for adult men, 18mg for women ages 19-50 (needs are higher during menstruation) per day, though individual needs can vary based on age, sex, and health status. These figures are population-level guidelines, not a personal prescription.
Food sources
- Red meat and poultry
- Beans and lentils
- Spinach and other leafy greens
- Fortified cereals
Worth knowing
Low iron intake over time is a possible contributor to fatigue, though fatigue has many other possible causes and shouldn’t be self-diagnosed as an iron issue.
If you’re concerned about whether you’re getting enough of this nutrient, a blood test and conversation with a healthcare provider is the most reliable way to know — general food-based guidance like this is educational, not a personal diagnosis.
