Iron
Iron is a mineral that is vital for multiple functions of the body, some of which include;
- efficient production of energy
- transportation and storage of oxygen
- playing a role in brain function
- supporting the function of a healthy immune system
Almost a quarter of females have inadequate iron intakes, compared to only 3% of males1. Females aged 14-50 have higher iron requirements than their male counterparts, with even larger requirements during pregnancy2.
The Recommended Dietary Intake (RDI) for iron is per the below table2.
| Age | AI |
|---|---|
| 0-6 mths | 0.2 mg |
| 7-12 mths | 11 mg |
| Age | Boys | Girls |
|---|---|---|
| 1-3 yr | 9 mg | |
| 4-8 yr | 10 mg | |
| 9-13 yr | 8 mg | 8 mg |
| 14-18 yr | 11 mg | 15 mg |
| Age | Men | Women |
|---|---|---|
| 19-50 yr | 8 mg | 18 mg |
| 51+ yr | 8 mg | 8 mg |
Iron can be found in beef, lamb, chicken, fish, green vegetables, legumes, nuts, seeds, grains & dried fruit. Plant-derived iron is often more difficult for the body to absorb and hence vegetarians & vegans are particularly susceptible to iron deficiency and may find supplementation beneficial.
A common symptom of iron deficiency is fatigue. As fatigue can be a symptom of many other health conditions, some of which are serious, it is important not to self-diagnose iron deficiency and instead. Seek advice from a healthcare professional.
1 4364.0.55.008 - Australian Health Survey: Usual Nutrient Intakes, 2011-12