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.

0-6 mths 0.2 mg
7-12 mths 11 mg
1-3 yr 9 mg
4-8 yr 10 mg
9-13 yr 8 mg 8 mg
14-18 yr 11 mg 15 mg
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