Who Needs Iron?

Who Needs Iron? Iron in the natural environment is abundant—it makes up about 4 percent of the earth’s crust, more than calcium, magnesium or sodium. But despite iron’s prevalence on earth, deficiencies are more common than you might think. In fact, iron deficiency is the most pervasive nutrient deficiency worldwide. Even in the United States, some people may not get as much as they need on a daily basis. Who’s especially at risk for non-anemic iron deficiency:

Any woman old enough to menstruate. Monthly blood loss through menstruation depletes iron, so women in their childbearing years need more of this important mineral than men do. Chronic loss of blood makes women more susceptible to iron deficiency and increases the risk of anemia. In fact, iron deficiency is the most common cause of anemia in women of childbearing age.

Pregnant women. Although menstruation pauses during pregnancy, the volume of blood in a woman’s body increases, so she needs additional iron for herself and her growing baby. Insufficient iron during pregnancy can increase the risk of premature birth and low birth weight, and can harm the baby’s brain development.

Breastfeeding women and infants. After pregnancy and birth, women who are breastfeeding need less iron, since most nursing moms aren’t menstruating for at least the first few months of breastfeeding. Breast milk draws very little iron from the nursing mom, and most newborns have enough iron stored in their bodies for the first four months of life. However, infants who exclusively breastfeed may need an iron supplement after their first four months of life. People who take iron-depleting medications. Some prescription drugs can hamper your body’s ability to absorb iron. These include some antacids, cholesterol-lowering drugs, antiinflammatories like ibuprofen, and ulcer medications. Iron

supplements also interfere with the absorption of some drugs like osteoporosis medications or certain kinds of antibiotics, and oral contraceptives may increase iron to unsafe levels. If you take any of these, check your iron status with your physician.

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How Much Iron Do You Need?

Requirements vary widely by gender and across the lifespan, and can be influenced by diet and other factors. Current average daily recommended amounts in milligrams (mg):

Gender and life stage Recommended* amount

Children 1 to 3 Children 4 to 8 Children 9 to 13 Teen boys 14 to 18 Teen girls 14 to 18 Men over 19 Women 19 to 50 Women over 50 Pregnant teens and women Breastfeeding teens Breastfeeding adult women

7 mg 10 mg 8 mg 11 mg 15 mg 8 mg 18 mg 8 mg 27 mg 10 mg 9 mg

*National Institutes of Health, Office of Dietary Supplements

Athletes, especially female athletes. Serious athletes generally need more iron than the general population, since iron is lost through sweat Blood loss in the urine and gastrointestinal tract, caused by microscopic lesions as a result of reduced circulation to the organs during exercise, can further deplete iron in athletes. Red blood cells may also be ruptured or destroyed during activities with repeated, forceful impact, like running (called “exercise-induced haemolysis”). And monthly blood loss from menstruation puts female athletes at even higher risk.

People with certain medical conditions. Gastrointestinal disorders like celiac disease that hamper the body’s ability to absorb nutrients can deplete iron, as can conditions that cause slow, chronic blood loss within the body, like ulcers, colon polyps or colorectal cancer.

Vegans and vegetarians. Anyone who avoids animal products may be especially susceptible to deficiencies, even if he or she eats plant foods with plenty of iron. One reason: iron in food comes in two forms, heme and non-heme. Meat, poultry and seafood are rich in heme iron. Plant foods contain non-heme iron, which may be less efficiently absorbed. In addition, phytic acid—a compound found in legumes, nuts and grains, usually abundant in plant-based diets— inhibits the availability of iron and other minerals. So vegetarians or vegans may need almost twice as much iron as the normal RDA.