This helps supports growth spurts common at this age (3). Taking these consistently for several years may increase your iron needs (18). Regularly eating iron-rich foods helps keep your iron levels healthy, and pairing them with foods rich in vitamin C enhances iron absorption. © 2005-2021 Healthline Media a Red Ventures Company. Iron is an essential dietary mineral that plays an important role in transporting oxygen throughout the body. The immune system uses iron to kill harmful bacteria, so some amount of iron is needed to fight infections. The University of Maryland Medical Center states that you can regularly eat up to 45 milligrams of iron per day without any ill health effects. Iron overload disorders have been linked with an increased risk of cancer. Nutrient deficiencies may occur with almost every nutrient, but some are more likely than others. In your body, iron is used in the production of hemoglobin which is a critical component in life. Iron is an essential nutrient. It happens because your body cannot rid itself of its iron stores before being supplied with more from the blood transfusion. Studies also suggest that heme-iron may raise the risk of colon cancer. Several studies indicate that iron supplementation may increase the frequency and severity of infections, although a few studies found no effects (22, 23, 24, 25, 26, 27). Over time, diets low in iron may cause a deficiency. Low iron stores -> Levels of hepcidin decrease -> Iron absorption increases. As they age into toddlers, or between the ages of 1 and 3, your child’s iron needs are 7 mg daily. Some claim that coffee and other caffeinated beverages can interfere with iron absorption. Too little iron in your body can make you fatigue easily or become anemic and too much iron can damage internal organs and increase the risk for other illnesses like diabetes. Iron needs vary depending on sex and age. It is caused by the body’s regulatory system failing to keep iron levels within healthy limits. Here are 10 signs and symptoms that you're deficient in iron. The body has no easy way to dispose of extra iron. Getting kidney dialysis regularly also drives up your iron needs (6). This is because they need to not only support growth but also compensate for iron lost through menstruation (5, 6, 7). Women’s needs fluctuate according to age and whether or not they’re pregnant or nursing. Several conditions may cause this to happen. Anemia is caused by a lack of iron in your body. Iron is a nutrient that plays a vital role in oxygen transport. Iron deficiency can also lead to poor concentration, a short attention span, and negative effects on children’s academic performance (4). This is due to the fact that nonheme iron is not as readily available to your body as heme iron (3, 15). The Adequate Intake (AI) for infants from birth and up to the first 6 months is 0.27 mg daily. Many people are iron deficient, especially women. Naturally, you may wonder just how much iron is an ideal amount. Elevated levels of free iron stimulate the growth of bacteria and viruses, so too much iron can have the opposite effect and. Your ideal iron intake is also affected by other factors, such as dietary restrictions, ongoing health issues, and whether or not you’re taking certain medications. Here’s where it gets a little tricky. Hepcidin, the body’s iron-regulatory hormone, is responsible for keeping iron stores in balance. Thus, their needs are met through breastfeeding alone or from formula (4). All rights reserved. Single doses as low as 10 to 20 mg/kg can cause some symptoms of iron toxicity. The association of red meat and cancer is a hotly-debated topic. Depending on the severity of the overdose, the severe symptoms may occur anywhere between 12 hours and 5 weeks after taking too much iron. If you have this condition, your body doesn’t have enough iron to form new red blood cells. Here’s a visual summary of daily iron needs according to biological sex and age (1, 3, 4): Iron needs vary according to age and sex. Babies who spent less time in the womb, such as premature babies, need more iron than full-term infants. This article discusses the potentially harmful effects of consuming too much iron. The most effective way to get rid of excess iron is blood loss. Getting too much iron may be a concern for people who receive blood transfusions regularly and may result in toxicity. The established DV for iron across biological sexes and ages is 18 mg (2, 3). Heme iron is easiest for your body to absorb and is 14–18% bioavailable in mixed diets. Also, if a routine blood test (advisable at least every two years) indicates low iron, experts warn against simply taking an iron supplement. The tolerable upper intake level for iron is 45 milligrams per day; if you consume more iron than this from supplements on a regular basis, toxicity symptoms are likely to occur. Excessive iron can be damaging to the gastrointestinal system. People who follow a vegan diet need 1.8 times the RDA, compared with those who eat meat. Teenaged girls need more iron than boys their age — 15 mg daily. Under normal circumstances, very little free iron circulates in the bloodstream. In later childhood, from 9 to 13 years, kids need 8 mg of dietary iron daily (3). Ages 4 to 8 years: 10 mg daily. Clinical trials in humans have shown that heme iron from supplements or red meat may increase the formation of cancer-causing N-nitroso compounds in the digestive tract (17, 18). The foods you eat can influence how much iron your body ends up absorbing. It appears that regular blood donation or blood loss may reduce this risk (14). There is no doubt that iron overload may lead to cancer in both animals and humans (12, 13). With the passage of time, abnormally high blood iron levels … In these circumstances, women need 9–10 mg of iron, depending on their age. If you take iron supplements, do not take too much as this could be harmful. While iron is necessary, too much could be toxic and damage your liver, heart, and other vital organs. Iron deficiency is rare in men and postmenopausal women, and most should avoid supplements containing iron to reduce the risk of organ damage from too much iron. The most common iron overload disorder is hereditary hemochromatosis. Recommended intakes per day The recommended intake for adult men is 8 mg of iron per day, and the recommended intake for … Too much iron in blood can cause bothersome symptoms like extreme tiredness, headache and nausea. For instance, if you experience gastrointestinal bleeding from ulcers or cancer, the added blood loss may mean you need extra iron. How much iron does your child need? Iron toxicity refers to the harmful effects of excess iron. However, AIs for premature and low-birthweight infants have not been established. It is safely bound to proteins, such as transferrin, which keep it from causing harm. Into the second 6 months of life, 7- to 12-month-old infants should get significantly more iron, at 11 mg daily, according to the Recommended Dietary Allowance (RDA) (4). Keep in mind that RDAs are specific to sex and age groups, while product labels generally refer to the DV. Usual Adult Dose for … However, iron toxicity can significantly increase the levels of “free” iron in the body. Having too much iron in your blood leads to a number of health and organ problems. People with hereditary hemochromatosis are also more susceptible to infections (28). Supplementing with iron may cause constipation and intestinal discomfort, so it’s best to get iron from foods whenever possible (20). Pairing your high-iron foods with foods rich in vitamin C like fruits and vegetables increases iron absorption (7). Iron toxicity can be either sudden or gradual. The DV is a fixed number, independent of sex or age. How Much Is Too Much Iron Supplement? Iron can be toxic in high doses, and can even be potentially fatal. The body needs iron to produce hemoglobin. The correct iron dosage for anemia depends on your weight and what your doctor recommends, but aim for 2 to 5 milligrams per kilogram of body weight daily. In fact, iron is so toxic that its absorption from the digestive tract is tightly controlled. Low iron intake could lead to iron-deficiency anemia. Likewise, those who donate blood frequently are at lower risk. Nonheme iron, the iron source in vegetarian diets, has a bioavailability of 5–12% (2). Your child doesn't have to get enough iron every day. Avoiding taking vitamin C with foods that are rich in iron. 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