Iron
Iron is an essential mineral that plays a crucial role in the production of hemoglobin and myoglobin, proteins that transport oxygen in the blood and muscles. It is also vital for energy production, immune function and cognitive development.
Iron RDA (Recommended Dietary Allowance):
- Men (19+ years): 8 mg/day
- Women (19-50 years): 18 mg/day
- Women (51+ years): 8 mg/ day
- Pregnant women: 27 mg/day
- Breastfeeding women: 9-10 mg/day
- Children (varies by age): 7-15 mg/day
ODA (Optimal Daily Allowance):
- 15-25 mg/day (depending on individual needs and activity levels)
Found in:
- Red meat (beef, lamb)
- Poultry (chicken, turkey)
- Fish and seafood (sardines, salmon, tuna)
- Plant-based sources (lentils, beans, tofu, spinach, fortified cereals)
- Eggs
- Nuts and seeds (pumpkin seeds, cashews, sunflower seeds)
- Dried fruits (apricots, raisins)
- Whole grains (quinoa, brown rice, oats)
Helps with:
- Transporting oxygen in the blood via hemoglobin
- Supporting muscle oxygenation through myoglobin
- Promoting energy production and reducing fatigue
- Enhancing immune system function
- Supporting brain development and cognitive function
- Aiding in the synthesis of neurotransmitters
Insufficient doses:
- Symptoms of deficiency:
- Anemia (fatigue, weakness, pale skin, shortness of breath)
- Impaired cognitive and physical performance
- Hair loss
- Brittle nails
- Increased susceptibility to infections
- Deficiency is more common in women of childbearing age, pregnant women, and individuals with poor dietary intake or certain medical conditions.
Excessive doses:
- Upper limit: 45 mg/day for adults
- Possible side effects of excessive intake:
- Gastrointestinal distress (nausea, vomiting, constipation)
- Organ damage due to iron overload (hemochromatosis)
- Increased oxidative stress and risk of chronic diseases
- Acute iron toxicity can occur with excessive supplementation, especially in children.
Interactions:
- Synergy:
- Antagonistic interactions: