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How much iron do I need? Age Recommended Daily Intake Boys 14–18 11mg per day Girls 14–18 15mg per day Males 19+ 8mg per day Females 19+ 18mg per day Men can meet their RDI for iron with a serve of wholegrain iron-enriched breakfast cereal, a serve of red meat and handful of nuts each day.
Getting enough iron is not only about how many iron-rich foods you eat, but also how you eat your food. Following these tips can help your body absorb the iron that you eat: Eat nonheme iron with a little meat or Vitamin C. Some foods with Vitamin C are oranges and other citrus fruits, kiwis, and green chile.
The average daily iron intake from foods and supplements is 13.7–15.1 mg/day in children age 2–11 years, 16.3 mg/day in children and teens age 12–19 years, and 19.3–20.5 mg/day in men and 17.0–18.9 mg/day in women older than 19. The median dietary iron intake in pregnant women is 14.7 mg/day .
The daily upper limits for iron include intakes from all sources—food, beverages, and supplements—and are listed below. A doctor might prescribe more than the upper limit of iron to people who need higher doses for a while to treat iron deficiency. Ages Upper Limit Birth to 12 months 40 mg Children 1–13 years 40 mg Teens 14–18 years 45 mg
Food Fact Sheet. Iron is a mineral that has many different roles in the body. Iron is particularly important for making haemoglobin: a protein contained in red blood cells that transports oxygen around the body. Iron also plays an essential role in maintaining a healthy immune system (your body’s natural defence system).
Table 1: Age-related daily iron intake recommendations. The approximate values given in table 2 below, aim to help you ensure that your intake is appropriate for your needs.
This leaflet focuses on iron in adults. How much iron do I need? Your dietary iron requirement will differ depending on your age and gender. The table lists the recommended daily intakes for adults in the UK: Which foods are good sources of iron? The following foods are particularly good sources: Animal sources: Liver/pate* Lean red meat.
