Understanding Iron: An Essential Mineral

What is Iron?

Iron is an essential mineral that the body needs in small amounts. It is found naturally in many foods and is also available as a dietary supplement.

Dietary Sources of Iron

Iron is found in two forms in food: heme iron (from animal sources) and non-heme iron (from plant sources). Heme iron sources include red meat, poultry, and fish. Non-heme iron sources include beans, lentils, spinach, and fortified cereals.

Types of Iron Supplements

Iron supplements come in various forms including ferrous sulfate, ferrous gluconate, and ferrous fumarate. Different forms contain different amounts of elemental iron.

Iron Absorption

The body's absorption of iron can be influenced by various factors. Vitamin C can enhance iron absorption, while calcium and tannins (found in tea and coffee) may reduce it.

Recommended Intake

The recommended daily intake of iron varies by age, gender, and life stage. Adult men typically need about 8mg per day, while adult women need about 18mg per day.

Important Considerations

Too much iron can be harmful. Iron supplements should be kept out of reach of children, as accidental overdose can be dangerous.

Disclaimer: This article is for educational purposes only. Always consult with a qualified healthcare professional before starting any supplement or making changes to your diet.