Lean meats are an effective source of iron supplements - Illustration photo
Iron is also essential for physical growth and cell function. Daily iron requirements vary from person to person, depending on factors such as age, gender, and dietary preferences (vegetarian or meat-eater).
How much iron do you need?
Age | Recommended intake of iron (unit: mg) |
Babies from 7-12 months | 0.27 |
1-3 | 11 |
4-13 | 8-10 |
14-18 (male) | 11 |
14-18 (female) | 15 |
19-50 (male) | 8 |
19-50 (female) | 18 |
51 and up | 8 |
Pregnant women | 27 |
Breastfeeding women | 9-10 |
If you follow a vegetarian diet, you will need double the amount of iron listed in the table, because the body does not absorb non-heme iron from plant foods as efficiently as heme iron from animal foods.
You may also need more iron if you have certain medical conditions, such as celiac disease (an intolerance to gluten, a protein found in wheat, barley, rye, and other grains) or Crohn's disease (an inflammatory bowel disease), which prevents your body from absorbing iron effectively.
In this case, you can talk to your doctor to determine the optimal daily iron intake for your specific needs.
How to get enough iron?
You can get iron from food or as a supplement, depending on your individual iron needs. Food sources rich in iron include:
- Poultry, seafood, lean meats, oysters, eggs
- Vegetables like spinach, beets, amaranth leaves and lentils
- Breakfast cereals and breads
Iron supplements come in many different forms, including ferrous sulfate, ferrous gluconate, and ferrous citrate. Taking iron supplements can lead to iron overload, so be sure to follow the dosage instructions for the specific product you are taking.
Here are some ways to help increase your iron intake and your body's ability to absorb iron:
- Take with foods containing vitamin C: The body absorbs iron from plants better when combined with foods rich in vitamin C, such as citrus fruits, strawberries, tomatoes, and broccoli. You can also take iron with orange juice to boost vitamin C.
- Do not take iron with black tea, dairy products or coffee: Polyphenols in black tea can reduce iron absorption. Similarly, calcium in dairy products can slow down iron absorption.
- Don't take iron supplements with certain medications: Antacids or stomach ulcer medications like omeprazole can interfere with iron absorption. If you're prescribed both, take them at different times of day.
- Take it in the morning on an empty stomach: Studies have shown that the body absorbs iron tablets more effectively on an empty stomach, preferably in the morning. This is because food can interfere with iron absorption. However, iron tablets can cause stomach upset, nausea, and diarrhea in some people. In this case, combining them with a small amount of food can help alleviate these symptoms.
Source: https://tuoitre.vn/thuc-pham-nao-giup-ban-nhan-du-nhu-cau-sat-cho-co-the-20251128111913066.htm
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