If your iron levels are low, your doctor may recommend oral or injectable supplements to get your levels back up quickly. However, you can also raise your iron levels by eating foods that are high in iron and foods rich in vitamin C that enhance iron absorption in your body.
Foods contain iron in two forms:
Heme iron: Found in meats and poultry, well absorbed by the body
Nonheme iron: Found in plant-based and iron-fortified foods, not as well absorbed by the body
| Food category | Examples |
|---|---|
| Meat and poultry |
|
| Seafood |
|
| Vegetables |
|
| Fruits |
|
| Grains |
|
| Pulses |
|
| Other foods |
|
What are signs of iron deficiency?
Iron deficiency is fairly common, and is also the leading cause of anemia, or low hemoglobin levels. Iron-deficiency anemia affects about 4-5 million Americans each year.
Iron deficiency anemia may be overlooked in initial stages because symptoms are often mild or non-specific. As the deficiency worsens, however, it may cause more obvious signs and symptoms such as:
- Pale skin
- Reduced appetite
- Extreme tiredness or fatigue
- Poor stamina
- Irritability
- Weakness
- Cold hands and feet
- Headache
- Body aches
- Brittle nails
- Dizziness
- Shortness of breath
- Palpitations
- Chest pain
- Sore or inflamed tongue
- Pica (unusual craving of substances that have no nutritional value such as ice, clay, paper, or soil)
- Frequent infections
How much iron do you need each day?
The amount of iron you need each day depends on several factors such as:
- Age
- Gender
- Special situations such as pregnancy or lactation (breastfeeding)
| Group (age, gender, special situations) | Recommended amount (milligrams) |
|---|---|
| Birth to 6 months | 0.27 |
| 7 to 12 months | 11 |
| 1 to 3 years | 7 |
| 4 to 8 years | 10 |
| 9 to 13 years | 8 |
| 14 to 18 years (boys) | 11 |
| 14 to 18 years (girls) | 15 |
| 19 to 50 years (men) | 8 |
| 19 to 50 years (women) | 18 |
| 51 years and above | 8 |
| Pregnant teens | 27 |
| Pregnant adults | 27 |
| Breastfeeding teens | 10 |
| Breastfeeding adults | 9 |
Source: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
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Anemia is a disease marked by low numbers of red blood cells. Low iron deficiency or underlying disease, like cancer, may be to blame. Treatment can resolve anemia.
Anemia
Anemia is the condition of having less than the normal number of red blood cells or less than the normal quantity of hemoglobin in the blood. The oxygen-carrying capacity of the blood is, therefore, decreased. There are several types of anemia such as iron deficiency anemia (the most common type), sickle cell anemia, vitamin B12 anemia, pernicious anemia, and aplastic anemia. Symptoms of anemia may include fatigue, malaise, hair loss, palpitations, menstruation, and medications. Treatment for anemia includes treating the underlying cause for the condition. Iron supplements, vitamin B12 injections, and certain medications may also be necessary.
carbonyl iron
Carbonyl iron is an iron supplement used as a dietary supplement and to prevent and treat iron deficiency anemia. Iron supplements are available over the counter (OTC) as different iron salts and are usually an ingredient of multivitamins. Do not use supplemental iron to treat anemias not associated with iron deficiency. Common side effects of carbonyl iron include nausea, vomiting, upper abdominal (epigastric) pain, diarrhea, constipation, dark stools, heartburn, urine discoloration, dental stain, and iron overload in organs and tissues (hemosiderosis). Consult your doctor if pregnant or breastfeeding.Iron Supplements
Ferrous sulfate (Fer-In-Sol, Slow Fe, Feosol, Feratab) is a supplement used for the treatment of iron deficiency anemias. The most common side effects associated with ferrous sulfate treatment are constipation, dark stools, stomach pain, nausea, and vomiting.
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