Iron

4 minute read  |  Produced: October 2014  |  Revised: July 2021

Key points:

  • Iron is essential for life.
  • Women in their reproductive years have a much higher iron requirement.
  • Iron is found in a variety of animal and plant-based food sources.
  • Certain foods and drinks can affect how much iron the body absorbs.

In this factsheet:

 

Iron is essential for life

Iron is an important mineral found in a range of foods. It helps to transport oxygen around the body, making iron essential for life!

Iron is also important for optimal immune function, providing energy and storing oxygen in our muscles (this is what gives muscles their red colour).

How much iron do I need?

Iron requirements differ by gender and age. Please see the below table for recommended dietary intake per day:

Age groupRecommended dietary intake (RDI)1
All 
1-3 years9mg/day
4-8 years10mg/day
9-13 years8mg/day
Boys 
14-18 years11mg/day
Girls 
14-18 years15mg/day
Men 
19+ years8mg/day
Women 
19-50 years18mg/day
50+ years8mg/day
Pregnant and lactating women 
All pregnant women27mg/day
Lactating women 14-18 years10mg/day
Lactating women 19+ years9mg/day

Women in their reproductive years have a much higher iron requirement than men, due to monthly menstruation. Women in this life stage can find it difficult to meet their daily requirements with food alone, which means they also have a higher risk of iron deficiency.

Women are advised to have their iron levels regularly checked by their GP, who may recommend further dietary measures or an iron supplement. The RDI for men is much lower than for women in their reproductive years. For example, a man could get his RDI for iron by simply having a serve of wholegrain iron-enriched breakfast cereal, a serve of red meat and handful of nuts in one day.

Remember:

  • Iron helps to transport oxygen in the body, making iron essential for life.
  • Iron requirements differ by age and gender.
  • Women in their reproductive years have much higher iron requirements and as such, should have their iron levels checked regularly by their GP.

Moroccan lentil and chickpea soup recipe

Are you eating a vegetable-based diet and in need of some extra iron? Look no further than this wholesome soup. Cook up a batch and freeze for those days when you don’t feel like cooking.

Symptoms of iron deficiency

  • Fatigue
  • Lack of concentration
  • Increased risk of infection
  • Headache
  • Pale skin
  • Weakness/Dizziness

Who is at risk of iron deficiency?

  • Women in reproductive years
  • Young children
  • Pregnant women
  • Vegetarians
  • Vegans

Which foods contain iron?

There are two types of iron that we can get from foods:

Iron from animal sources – haem iron

Iron from plant-based sources – non-haem iron

Haem iron from animal sources is absorbed more efficiently and in a different way to non-haem iron.

Animal-based iron sources

FoodIron content (per 100g)
Chicken liver11mg
Beef3.5mg
Kangaroo3.2mg
Lamb2.5mg
Salmon1.28mg
Tinned tuna1.07
Pork0.8mg
Chicken0.4mg
Snapper0.3mg

Plant-based iron sources

FoodServing sizeIron content
WeetbixTM30g4.2mg
All BranTM30g3.2mg
Kidney beans1 cup3.1mg
Green lentils1 cup3.0mg
Tofu100g2.96mg
Chickpeas1 cup2.7mg
Cooked wholemeal pasta140g (1 cup)2.3mg
Cashew nuts30g (20 nuts)1.5mg
Raw spinach1 cup1.2mg
Rolled oats30g1.1mg
Almonds30g1.1mg
Dried apricot30g (5 dried apricots)0.93mg
Broccoli1 cup0.86mg
Cooked brown rice140g (1 cup)0.7mg
Wholegrain bread1 slice0.4mg

Lamb, lentil and tomato salad recipe

Combining both plant-based and animal-based iron sources – this hearty and tasty dinner or lunch will satisfy and nourish.

How can I improve my iron intake?

Some foods can help our bodies absorb iron, while others can inhibit it.

To ensure your iron is being absorbed we recommend that you:

  • Eat foods high in vitamin C with foods that contain iron.
  • Cook your plant foods to improve the amount of available iron.
  • Avoid having tea, coffee or calcium during or directly after having a source of iron.
  • Speak to your doctor about any possible dietary interactions with your medications or herbal supplements that could impair iron absorption.

Ensure that you only take iron supplements under the advice of a GP, as too much iron can also be harmful.

Remember:

  • Haem iron from animal sources is absorbed more efficiently and in a different way to non-haem iron.
  • Some foods can help our bodies absorb iron, while others can inhibit it.
  • Only take supplements under the guidance of a GP.