Iron

Function

Necessary for the manufacture of hemoglobin in blood (red cells), carries oxygen throughout the body’s cells and transfer to tissues, activates enzymes

Deficiency

Deficiency can occur from not getting enough iron from the food, from the intestine’s lack of handling the iron, lack of vitamin B6, B12, C, folic acid, zinc, copper. This can lead to anemia, cancer, infections, problems with the liver and gout. If you don’t get enough iron you may feel very tired, dizzy and irritable with poor concentration and it may cause behavioral and learning difficulties. Babies, teenagers and women who have heavy periods are more likely to have iron-deficiency anemia. If you need Iron supplement, it should be taken it with a glass of juice and during mealtime to help the body extract more iron from the supplement. If you drink coffee or tea, wait an hour after taking an iron supplement.

Food sources

Red meats, beef liver, eggs, fish, chicken, flour and cereal products, potatoes, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, banana, peach

Examples of therapeutic usage (not always proven effective or safe)

Iron replacement therapy is very effective in the treatment of iron deficiency anemia. After iron therapy has begun, individuals often show a rapid decrease in fatigue. Therapy is usually continued for six to twelve months. For menstruating women, daily therapy may be needed until menopause. The side effects of the treatment can be a change in stool color to green or black, constipation or loose stools and stained teeth. That is why it is important to take extra care of the teeth during treatment.

Toxic dose – symptoms

There is considerable potential for iron toxicity. Some of the symptoms could be: fatigue, weakness, weight loss, joint pain, abdominal pain. Too much iron in the body, a condition called iron overload, can cause serious problems, including liver damage. Iron overload has been found in the following situations: Vitamin C deficiency, substance abuse, cancer, hepatitis

AIs (Adequate Intakes)

Infants 0-6 months

Milligrams per Day 0.27

RDAs (Recommended Dietary Allowances)

Vegetarians need more Iron intake than non-vegetarians.

Infants 7-12 months	Milligrams per Day 11
Children 1-3 years 4-8 years	- 7 10
Males 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years	- 8 11 8 8 8 8
Females 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years	- 8 15 18 18 8 8
Pregnancy < 19 years 19-30 years 31-50 years	- 27 27 27
Lactation < 19 years 19-30 years 31-50 years	- 10 9 9

Source: USDA Dietary Reference Intakes