Diet & Nutrition, Iron

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Diet & Nutrition

Iron

Two thirds of your body’s iron is found in haemoglobin, the red pigment of red blood cells that transports oxygen.

The RDA for women aged 11-50 years is 18mg a day. Women older than 51: 10mg a day. Pregnant and breastfeeding women: 45-60mg a day. Men 11-18 years: 18 mg a day. Men 19 years and older: 10mg a day. Children: 10mg a day.

Signs of deficiency

Poor academic performance, particularly in young girls, appears to be eased by iron supplements. Iron has been shown to improve concentration. Other symptoms include repeated infections, loss of appetite, pallor, microcytic anaemia, brittle and ridged nails, smooth, red tongue - glossitis, hair loss and shortness of breath.

New research

Iron supplements appear to help alleviate period pain and fatigue.

What it does for you

Two thirds of your body’s iron is found in haemoglobin, the red pigment of red blood cells that transports oxygen in your bloodstream to all the cells of the body. The rest is stored in your liver, spleen, muscles and bone marrow. It helps keep hair and nails strong and protects you against infections.