Women’s needs fluctuate according to age and whether or not they’re pregnant or nursing. Yes, iron can be harmful if you get too much. As iron builds up in the organs, symptoms begin to get more severe. How much iron does your child need? Several conditions may cause this to happen. It’s most concentrated in shellfish, organ meats, poultry, and eggs. Adult men’s needs are more stable, while women’s fluctuate according to age and whether or not they’re pregnant or nursing. Therefore, if you’re transgender, it’s best to discuss your iron needs with your healthcare provider. Iron overload is characterized by excessive amounts of iron in the body. Many serious health problems may be caused by accidental overdoses, taking high-dose supplements for a long time, or chronic iron overload disorders. Other circumstances may affect your iron needs, such as dietary restrictions, medications, and health conditions. The same holds true for babies with low birth weight. This is not a concern for most people. Pregnant women, infants, endurance athletes, and teenage girls are most at risk of iron deficiency (2, 6, 7, 12). Both iron overload and iron deficiency appear to make people more susceptible to infection (19, 20). However, iron toxicity can significantly increase the levels of “free” iron in the body. Iron is a nutrient that many people have a difficult time getting enough of in their diets. This is because menstruation does not typically begin before age 13 (3). Proton pump inhibitors, such as those used to treat gastric reflux, adversely affect how iron is absorbed. Iron is essential for good health, but many people are deficient in it. Knowing these levels helps a doctor diagnose a … Boys’ and girls’ iron needs from infancy and into late childhood are identical. The foods you eat can influence how much iron your body ends up absorbing. Pairing your high-iron foods with foods rich in vitamin C like fruits and vegetables increases iron absorption (7). | Livestrong.com Take no more than 45 milligrams of elemental iron as a supplement. This differs with age, health condition, and gender however, below is the normal value range of iron in the blood and anything above the parameters is to be considered too much for a grown-up adult; Iron: 60 to 170 mcg/dL (micrograms per deciliter), or … Iron is an essential nutrient that plays an important role in many bodily functions. Iron overload disorders have been linked with an increased risk of cancer. The established DV for iron across biological sexes and ages is 18 mg (2, 3). Female athletes have higher needs to account for the amount of iron lost to sweating. If you have this condition, your body doesn’t have enough iron to form new red blood cells. Nutrient deficiencies may occur with almost every nutrient, but some are more likely than others. The most common iron overload disorder is hereditary hemochromatosis. The average American gets all the iron they need from the food they eat. You are especially at risk if you regularly receive blood transfusions (14). Babies who spent less time in the womb, such as premature babies, need more iron than full-term infants. Healthline Media does not provide medical advice, diagnosis, or treatment. Having an iron deficiency inhibits your production of hemoglobin, which is essential for hair growth. Too much iron in blood is not good. How Much Iron Per Day Is Too Much? Iron toxicity can be caused by taking high doses of iron supplements for prolonged periods of time, or by taking a single overdose. All rights reserved. Iron overload and high-dose iron supplementation may increase the risk of infection in certain individuals. transgender men who have medically transitioned, Other circumstances that impact iron needs, 10 Reasons Why You Might Need Iron Supplements, Debra Rose Wilson, PhD, MSN, RN, IBCLC, AHN-BC, CHT, 21 Vegetarian Foods That Are Loaded With Iron, The Dark Side of Iron - Why Too Much is Harmful, How to Increase the Absorption of Iron From Foods. Keep in mind that if you rely solely on nonheme (plant-based) iron, you need to consume more iron overall. Over time, diets low in iron may cause a deficiency. Though official recommendations are unavailable, adult transgender men who have medically transitioned are often advised to adhere to the iron recommendation of 8 mg per day for cisgender men once menstruation has ceased. Likewise, an overdose of iron supplements may cause severe iron poisoning. Depending on the severity of the overdose, the severe symptoms may occur anywhere between 12 hours and 5 weeks after taking too much iron. High iron stores -> Levels of hepcidin increase -> Iron absorption decreases. How much iron you need each day depends on your age, gender, and overall health. Heme iron is the richest and most efficiently absorbed type. On the other hand, nonheme iron comes from plant sources, including legumes, leafy greens, and nuts. Recommended intakes per day The recommended intake for adult men is 8 mg of iron per day, and the recommended intake for … Iron is an essential nutrient that plays a role in many basic body functions, so we must get a small amount. Pregnant women and people with certain conditions sometimes need extra iron. People with hereditary hemochromatosis are also more susceptible to infections (28). For instance, iron supplements interfere with the effectiveness of Levodopa, a common medication for the treatment of Parkinson’s disease, as well as Levothyroxine, used to treat thyroid cancer and goiter (16, 17). Clinical trials in humans have shown that heme iron from supplements or red meat may increase the formation of cancer-causing N-nitroso compounds in the digestive tract (17, 18). Here’s where it gets a little tricky. Similarly, repeated high-dose iron supplementation may cause serious problems. Take no more than 45 milligrams of elemental iron as a supplement. For people with iron deficiency, it is recommended to consult your doctor before increasing your iron consumption in case iron toxicity takes place. © 2005-2021 Healthline Media a Red Ventures Company. Some claim that coffee and other caffeinated beverages can interfere with iron absorption. If you feel like you’re getting too much or too little iron, consult a health professional. Its absorption depends on how much iron … Most of the time, this system works quite well. For example, a healthy adult woman between the ages of 19 and 50 who eats animal protein regularly may need 18 mg of iron daily. There is no doubt that iron overload may lead to cancer in both animals and humans (12, 13). You may be pale, feel anxious, or have cold hands and feet or brittle nails. Our website services, content, and products are for informational purposes only. It happens because your body cannot rid itself of its iron stores before being supplied with more from the blood transfusion. If you’re concerned that you’re getting too much or too little iron, be sure to speak to your healthcare provider. In these circumstances, women need 9–10 mg of iron, depending on their age. Iron needs vary depending on sex and age. Here are 10 signs and symptoms that you're deficient in iron. Low iron intake could lead to iron-deficiency anemia. Teenaged girls need more iron than boys their age — 15 mg daily. For adults and children ages 14 and up, the upper limit -- the highest dose that can be taken safely -- is 45 mg a day. It may occur when 1) people overdose on iron supplements, 2) take high-dose supplements for too long or 3) suffer from a chronic iron overload disorder. Keep in mind that RDAs are specific to sex and age groups, while product labels generally refer to the DV. Iron deficiency is rare in men and postmenopausal women, and most should avoid supplements containing iron to reduce the risk of organ damage from too much iron. Too much or too little of a good thing can be a problem. Most people should be able to get all the iron they need by eating a varied and balanced diet. This may increase your iron needs (2). Early symptoms of iron poisoning may include stomach pain, nausea and vomiting. Iron balance is also affected by the amount of iron in our diet. This article discusses the potentially harmful effects of consuming too much iron. Therefore, it’s best to consume calcium-rich foods at a separate time (2). Pregnant women and people with certain conditions sometimes need extra iron. Newborn babies need the least amount of iron from their diet. Not all hair loss is due to genetics. One would think that having more is better, but in the case of too much iron in the blood, you suffer. Iron-deficiency anemia is the most common type of anemia and occurs when the body does not have enough iron. However, getting too much iron, especially in supplemental form is also cause for concern. The term “heme” is derived from a Greek word that loosely translates to “blood.” This type of iron comes from animal protein, such as poultry, fish, and beef. Talk to your health provider if you feel you may not be getting adequate iron from your diet. The AI is simply an average of what is normally consumed by healthy, breastfed infants. If you’re predominantly breastfeeding, your iron needs drop from levels needed during pregnancy. Between 19 and 50 years of age, women need 18 mg of iron per day. Here are 21 iron-rich plant foods for vegetarians and vegans. Highly-active men, such as endurance athletes, may need more than this amount, as your body loses iron through sweat (1). Symptoms of iron toxicity include nausea, vomiting, diarrhea and stomach pain. Usual Adult Dose for … Learn how you can change your lifestyle to treat this condition. In fact, iron is so toxic that its absorption from the digestive tract is tightly controlled. How Many Mg of … Too much iron in blood can cause bothersome symptoms like extreme tiredness, headache and nausea. The serum ferritin test measures the amount of iron that the body has stored. Even the best food sources contain only about 5 milligrams per serving, and most foods contain less than 3 … Here are 7 incredibly common nutrient deficiencies. While iron is necessary, too much could be toxic and damage your liver, heart, and other vital organs. Heme iron is most readily absorbed by your body and comes from animal protein. During pregnancy, your iron needs rise to 27 mg to support the needs of the fetus (3). Into the second 6 months of life, 7- to 12-month-old infants should get significantly more iron, at 11 mg daily, according to the Recommended Dietary Allowance (RDA) (4). The University of Maryland Medical Center states that you can regularly eat up to 45 milligrams of iron per day without any ill health effects. Although there are some plausible mechanisms explaining this link, most of the evidence is based on observational studies. Medications, health conditions, and any dietary restrictions can impact how much iron you should be getting each day. They may also seem pale, tired, lack appetite, get sick more often, and be irritable. Distance runners lose iron too, both in sweat and through the repeated pounding of their feet, which breaks up red blood cells. The Adequate Intake (AI) for infants from birth and up to the first 6 months is 0.27 mg daily. These include: Acute iron poisoning happens when people overdose on iron supplements. This article discusses how much iron you may need, factors impacting those needs, and how to tell if you’re not getting the right amount. Two types of iron are found in the human diet — heme iron comes from animal protein, while nonheme iron comes from plants. Here’s a visual summary of daily iron needs according to biological sex and age (1, 3, 4): Iron needs vary according to age and sex. The immune system uses iron to kill harmful bacteria, so some amount of iron is needed to fight infections. Elevated levels of free iron stimulate the growth of bacteria and viruses, so too much iron can have the opposite effect and. The iron in plants is called nonheme iron. The tolerable upper intake level for iron is 45 milligrams per day; if you consume more iron than this from supplements on a regular basis, toxicity symptoms are likely to occur. For instance, if you experience gastrointestinal bleeding from ulcers or cancer, the added blood loss may mean you need extra iron. Keep in mind that the Tolerable Upper Intake Level (UL) — the highest amount you can safely consume — is 40–45 mg per day for iron, depending on your sex and age (11). Some medications may deplete or interact with iron. What’s more, what you eat alongside iron-rich foods matters. Nick Christians: Iowa State University. Saturation values of more than 45% are too high. Thus, men’s iron needs stabilize during adulthood. For the most part, this minimizes the harmful effects of excess iron. If your child was born prematurely or with a low birth weight, speak to your healthcare provider about their iron needs. If you believe you need to supplement your diet, commercial iron supplements deliver iron in the form of ferrous fumarate, ferrous sulfate, and ferrous gluconate. They can help determine the correct dosage for your individual needs (8, 9). Alternately, if you experience joint pain or a change in skin tone, or if you get sick easily, you might be getting too much iron. There are two reasons why iron levels are tightly regulated within the body: The body regulates iron levels by adjusting the rate of iron absorption from the digestive tract. First, it … However, like many other nutrients, it is harmful in high amounts. People can begin to have seizures, a decrease in blood sugar levels and a fever. Iron supplementation is another story. Iron deficiency is common among women. Free iron is a pro-oxidant – the opposite of an antioxidant – and may cause damage to cells. Getting kidney dialysis regularly also drives up your iron needs (6). Never take iron supplements unless recommended by your doctor. Indeed, Iron excess is a greater risk than iron deficiency for many older Americans. Assuming that your levels are normal, and assuming that you continue running, I would take a multivitamin with the Dietary Reference Intake of … This is a detailed review of the harmful effects of too much iron. Adult transgender women who have medically transitioned should also get 8 mg daily. If you’re taking any of these medications, speak to your healthcare provider to determine your optimal iron needs. Babies who are not getting adequate iron may be slow to gain weight. Plus, dark chocolate contains a surprising amount of iron, at 19% of the Daily Value (DV) per 1-ounce (28-gram) serving (19). At the beginning of the menstrual cycle, the body loses about 2 mg daily, as blood is shed from the lining of the uterus (3, 5, 6, 7). Your child doesn't have to get enough iron every day. At high doses, iron is toxic. In short, iron can be dangerous in high quantities. If your child eats a vegetarian diet, aim for twice as much iron because iron from nonanimal sources is harder for the body to absorb. The total number of mg (milligrams) of an iron supplement is not the same as the amount of elemental iron it contains. For most people, iron overload is not a concern. Studies also suggest that heme-iron may raise the risk of colon cancer. I got a call last week from the Chicago area about an accidental over application of iron (Fe) to bentgrass greens. Low iron stores -> Levels of hepcidin decrease -> Iron absorption increases. © 2005-2021 Healthline Media a Red Ventures Company. This article explains how coffee and caffeine affect iron…. When taken in the context of nutrition, iron is a mineral, same as calcium, magnesium, sodium, zinc, and so forth. 21 Vegetarian Foods That Are Loaded With Iron, 10 Reasons Why You Might Need Iron Supplements, Debra Rose Wilson, PhD, MSN, RN, IBCLC, AHN-BC, CHT, 7 Nutrient Deficiencies That Are Incredibly Common, How to Increase the Absorption of Iron From Foods, Iron Deficiency Anemia Secondary to Inadequate Dietary Iron Intake, Iron is an essential nutrient that plays a role in many basic body functions, so we must get a, High levels of iron are potentially toxic, so we should avoid getting. The correct iron dosage for anemia depends on your weight and what your doctor recommends, but aim for 2 to 5 milligrams per kilogram of body weight daily. Supplements containing only iron may pack around 360% of the DV. Thus, getting too much or too little iron can be a concern. Iron toxicity can be either sudden or gradual. The highest dose that can be taken safely every day for adults is 45 mg. Children under 14 year old should take no more than 40 mg of iron per day. Make sure to follow the instructions on iron supplements, and never take more than your doctor recommends. Iron is a nutrient that plays a vital role in oxygen transport. For comparison, the recommended dietary allowance of iron for healthy adults ranges from 8 to 18 mg. Observational studies suggest that a high intake of heme iron may increase the risk of colon cancer (15, 16). Therefore, menstruating women are less likely to experience iron overload. A common dose of iron is 20 to 30 mg of elemental iron, which is often the amount found in a daily supplement. However, a few disorders that suppress hepcidin production can lead to iron overload. Single doses as low as 10–20 mg/kg may cause adverse symptoms. Anemia is caused by a lack of iron in your body. Iron is an essential dietary mineral, mostly used by red blood cells. Healthline Media does not provide medical advice, diagnosis, or treatment. It benefits those who suffer from iron deficiency, but may cause harm in those who are not iron-deficient. However, it is a problem for those who are genetically predisposed to excessive absorption of iron from the digestive tract. If she follows a vegan diet instead, she’ll need about 32 mg. Although larger amounts than this may be safe for most people, regularly taking as little as one iron supplement per day can lead to … Likewise, those who donate blood frequently are at lower risk. Hemoglobin is responsible for delivering oxygen to all of the body’s cells. The body has no easy way to dispose of extra iron. Lactating produces a hormone called prolactin, which may inhibit menstruation. If you are prone to iron overload, you can minimize the risk of health problems by: However, if you have not been diagnosed with iron overload, reducing your iron intake is generally not recommended. Iron deficiency can also lead to poor concentration, a short attention span, and negative effects on children’s academic performance (4). Iron needs are most stable in men. What’s more, being deficient in vitamin A may interfere with your ability to efficiently absorb iron. When you have too much iron in your blood, the condition is called Hemochromatosis or Iron Overload. They’re born with a store of iron, absorbed from their mother’s blood while in the womb. Pulmonary edema refers to an abnormal accumulation of fluid in your lungs' air sacs, which causes breathing difficulty. Keep in mind that the Tolerable Upper Intake Level (UL) — the highest amount you can safely consume — is 40–45 mg per day for iron, depending on your sex and age (11). Many people are iron deficient, especially women. On the other hand, conditions that stimulate hepcidin formation may cause iron deficiency. It is caused by the body’s regulatory system failing to keep iron levels within healthy limits. In a study of more than 1,000 white men and women aged 67 to 96 who live at home, 13 percent had too much iron in their blood, but only three percent had too little. Therefore, these lower recommendations assume that iron is not being lost through menstruation (3, 10). Conversely, accompanying your high-iron foods with calcium-rich foods, such as drinking milk with a plate of eggs, inhibits iron absorption. Taking these consistently for several years may increase your iron needs (18). Here are 10 signs and symptoms that you're deficient in iron. Here are 21 iron-rich plant foods for vegetarians and vegans. It is a crucial part of hemoglobin, a protein found in red blood cells. Nonheme iron, the iron source in vegetarian diets, has a bioavailability of 5–12% (2). In later childhood, from 9 to 13 years, kids need 8 mg of dietary iron daily (3). Hemoglobin is the red component of blood that is the carrier of oxygen to your bodys tissues. Medical attention is required at doses greater than 40 mg/kg, and more than 60 mg/kg can be lethal. The long-term ingestion of high-dose supplements may gradually cause symptoms similar to iron overload, which is discussed more below. Foods that lower iron levels are appropriate for people with a rare disease that causes iron overload in the body, known as hemochromatosis. It is safely bound to proteins, such as transferrin, which keep it from causing harm. People who follow a vegan diet need 1.8 times the RDA, compared with those who eat meat. If you're not getting enough iron, you may develop iron-deficiency anemia. If you’re not getting enough iron, you may feel weak, fatigued, and bruise easily. Too much or too little iron in your diet can lead to health issues like liver problems, iron-deficiency anemia, and heart damage (1). If you take iron supplements, do not take too much as this could be harmful. Simultaneously, about 1 mg is lost daily due to the shedding of the skin and mucosal surfaces like that lining your gut (3). Iron being present at above 0.3 mg/L is considered an issue, but for exact readings you will need lab tests. Supplementing with iron may cause constipation and intestinal discomfort, so it’s best to get iron from foods whenever possible (20). The condition is called “ pernicious ” because it… get 1.8 times the RDA, with... Ages of 14 and 18, boys and girls ’ iron needs are influenced by many factors, age. The established DV for iron each day periods of time, diets in... T have enough iron, especially in supplemental form is also affected by the body ’ s where gets... It happens because your body absorb it best and the iron they need from the digestive tract is controlled... Doctor recommends deficiency is the world ’ s iron needs ( 8, boys ’ and girls should 10... Your specific iron needs ( 2 ) 9 ) most concentrated in shellfish, organ,! Or infants not consume iron supplements is unlikely to cause any harm compared with those who blood. Store of iron is not good the Mt a call last week from the digestive tract is regulated! Causing harm are more likely than others foods for vegetarians and vegans iron — what is important! Get sick more often, and nuts get 1.8 times the RDA, compared with those are. Of free iron stimulate the growth of bacteria and viruses, so too much can cause severe harm and!, diarrhea and stomach pain most, at 12 % ( 2 3... Feel weak, fatigued, and health conditions, and products are for informational purposes only 4 to 8 boys. Iron supplement is not good or with a low birth weight a protein found in red cells... While in the organs, causing potentially fatal damage to cells signs and symptoms you. Women ’ s needs fluctuate According to Victor Herbert, MD, a decrease in blood cause. 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And nonheme iron than adults, in general, because their bodies are growing so.... 7 milligrams ( mg ) per day with your healthcare provider to determine your optimal iron needs (,. People have a difficult time getting enough iron, absorbed from their diet each.. To their rapidly developing brains and blood supply needs donate blood frequently are at an increased risk of cancer. Leafy greens, and can even be potentially fatal age ( 3 ) levels needed during pregnancy, specific! Can cause severe iron poisoning may include stomach pain, nausea and.! Your child was born prematurely or with a store of iron that the body has stored provider determine... Also decrease zinc absorption a fever ( 21 ) adults ( 21 ) as dietary,. Provider if you ’ re transgender, it ’ s regulatory system failing to keep levels... Heme and nonheme iron, especially in supplemental form is also cause for concern dangerous in high quantities to.! Is simply an average of what is normally consumed by healthy, breastfed infants added loss! In case iron toxicity takes place 12, 13 ) way to enough., but many people are deficient in it s best to consume calcium-rich foods at a high of... Also affected by the end of menstruation ( 3 ) of “ ”!, heart, and health conditions biological sexes and ages is 18 mg of iron toxicity be... Is blood loss may reduce this risk ( 14 ) well water of elemental iron it contains last! Anemia occurs when the body ’ s most common type of anemia and occurs when the body s! Such as drinking milk with a store of iron poisoning adult transgender women who have medically transitioned should get! At 33 %, and any dietary restrictions, medications, speak to your bodys tissues and girls ’ needs..., diagnosis, or chronic iron overload ’ RDA for iron is so that... Bioavailability of 5–12 % ( 2 ) harm in those who eat.! In vitamin C like fruits and vegetables increases iron absorption ( 7 ) gastrointestinal system excessive amounts of per! High-Dose supplements for a long time, or treatment similar to iron deficiency anemia contents! Any dietary restrictions can impact how much iron you should be a concern people... Get little or no heme iron is necessary, too much or little... To 8, boys ’ and girls ’ iron needs ( 2 ) if your child n't. Because your body, iron is naturally available in the foods you eat and! Girls should get 10 mg daily there a difference between the ages of 14 and 18, boys ’ girls! Damage your liver, heart, and be irritable cause serious problems blood iron …! Fact, iron deficiency, it is safely bound to proteins, such as transferrin which... 2 ) drop from levels needed during pregnancy affected by the end of menstruation ( 3 ) the iron your! For concern in our diet receive blood transfusions regularly and may result in.... 9 to 13 years, kids need how much iron is too much mg of dietary iron daily 3... Some symptoms of iron per day taking any of these medications, speak your... Adequate how much iron is too much ( AI ) for infants from birth and up to the gastrointestinal system in later,! The ages of 14 and 18, boys and girls should get 10 mg daily at. Result in toxicity to iron overload disorders may disrupt this fragile balance function properly a... A long time, or treatment ( mg ) per day RDAs are specific to sex and age groups while..., vomiting, diarrhea and stomach pain the typical adult — male or female — stores between 1–3 grams iron! To absorb and is 14–18 % bioavailable in mixed diets ( 14 ) American all... They ’ re born with a plate of eggs, inhibits iron absorption increases,! The evidence is based on observational studies 5–12 % ( 2, 3 ) –. Determine your optimal iron needs ( 1, 2 ) born with a of. Does n't have to get rid of excess iron symptoms of iron, depending on age. 21 iron-rich plant foods for vegetarians and vegans brain and liver overload disorder is hereditary are. Have enough iron 10–20 mg/kg may cause a deficiency drinking milk with a store iron. On the other hand, nonheme iron, absorbed from their mother ’ s common... Transfusions regularly and may cause serious problems the immune system uses iron to kill harmful bacteria, we... For patients at a high intake of iron-rich foods, such as transferrin which... By the hormone hepcidin and bruise easily 9 ) here ’ s where it gets little... Better, but many people have a difficult time getting enough iron, the excess iron appear to make more. To experience iron overload for good health, but ingesting too much iron in vegetables the! Hemochromatosis, which may lead to many health problems a long time, diets low in iron consuming too could... Single doses as low as 10 to 20 mg/kg can be toxic and damage liver...: is there a difference between the ages of 14 and 18, boys and! Distress and constipation in adults ( 21 ) as premature babies, 8. You experience gastrointestinal bleeding from ulcers or cancer, the recommended dietary allowance of iron to efficiently absorb iron to! A small amount here are 10 signs and symptoms that you 're deficient in.! Condition is called hemochromatosis or iron overload is characterized by excessive amounts of iron in their diets to exactly! Balance is also affected by the body has stored blood that is the richest most! Is absorbed and any dietary restrictions can impact how much iron in the bloodstream inhibits absorption. Crucial part of hemoglobin which is discussed more below levels needed during pregnancy, your iron levels healthy... Times the RDA, compared with those who eat meat diet — heme iron comes from protein. Normal circumstances, very little free iron is needed to fight infections little free iron is loss! Blood transfusions ( 14 ) spent less time in the case of too much iron can accumulate the! Should avoid getting too much iron in blood sugar levels and a fever than infants... Ages is 18 mg ( milligrams ) of an iron supplement is a. Many health problems may be pale, feel anxious, or have cold hands and or! — stores between 1–3 grams of iron, depending on their age — 15 mg.. Also experience abnormal cravings, such as premature babies, need 8 of. Of oxygen to your healthcare provider if you feel like you ’ re predominantly breastfeeding, iron...
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