Recommended Intake

The RDA for iron is 10 mg/day for adult males, children, and postmenopausal women and 15 mg/day for women of childbearing age. During pregnancy the recommended intake is 30 mg, and for infants up to one year, 1 mg/kg/day.

Food Sources

The best sources of dietary iron are organ meats, followed by red meat and legumes. Green leafy vegetables, such as spinach, are also good sources.

Figure %: Iron Content of Selected Foods

Supplementation

Iron as a supplement is primarily used to treat iron deficiency and prevent anemia during pregnancy. The iron needs during pregnancy usually exceed what can be obtained through diet. A dose of 30 mg is usually taken in the form of iron succinate or iron fumarate. An excess of iron can result in the conditions previously listed.