What are the health benefits of iron?

icon-150x150 1Iron deficiency anemia is the world’s most common nutritional deficiency disease and is most prevalent among children and women of childbearing age.

This type of anemia develops due to an inadequate amount of iron in the diet, impaired iron absorption, acute blood loss caused by hemorrhage or injury, or gradual blood loss such as from menstruation or gastrointestinal bleeding.

Inadequate intake of vitamin C can also contribute to iron deficiency as vitamin C is needed to absorb iron found in plant foods (non-heme iron).

Iron-deficiency anemia should not be confused with megaloblastic anemia which results from inadequate intake and/or utilization of folate and vitamin B12. Pernicious anemia is a form of megaloblastic anemia caused by a lack of a substance called intrinsic factor in the stomach that results in poor absorption of vitamin B12.


The MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular vitamins and minerals. It provides an in-depth look at the recommended intake of iron, its possible health benefits, foods high in iron and any potential health risks of consuming iron.

Recommended intake

The Recommended Daily Allowance (RDA) for iron depends on a person’s age and sex.

iron symbol
  • 0-6 months: 0.27 milligrams (adequate intake, or AI)
  • 7-12 months: 11 mg.


  • 1-3 years: 7 mg
  • 4-8 years: 10 mg.


  • 9-13 years: 8 mg
  • 14-18 years: 11 mg
  • 19 years and older: 8 mg.


  • 9-13 years: 8 mg
  • 14-18 years: 15 mg
  • 19-50 years: 18 mg
  • 51 years and older: 8 mg.
  • Pregnancy: 27 mg
  • Lactation 14-18 years: 10 mg
  • Lactation 19 years and older: 9 mg.

An estimated 8 million women of childbearing age in the US suffer from iron deficiency severe enough to cause anemia. Iron deficiency during pregnancy may raise the risk for preterm delivery.

Iron supplements can be helpful where people find it difficult to achieve adequate iron status through diet alone. It is, however, preferable to try to achieve optimal iron status by including iron-rich foods in the diet and by removing or reducing factors that may hinder iron absorption. This is because many of the foods that are rich in iron also contain a range of other beneficial nutrients that work together to support overall health.

Possible health benefits of consuming iron


Iron deficiency can cause many health problems, including impaired cognitive function, gastrointestinal disturbances, poor exercise and work performance, lowered immune function and poor body temperature regulation.

Iron deficiency anemia and iron dysregulation are associated with conditions such as rheumatoid arthritis (RA) and Lupus Erythematosus.7

In children, iron deficiency anemia can cause psychomotor and cognitive abnormalities resulting in future learning difficulties.

Healthy pregnancy

Blood volume and red blood cell production increase dramatically during pregnancy in order to supply the growing fetus with oxygen and nutrients. As such, the demand for iron also increases. While the body typically upregulates iron absorption during pregnancy, insufficient iron intake or other factors affecting iron absorption or utilization can lead to iron deficiency.

Low iron status during pregnancy increases the risk of premature birth and low birth weight, as well as low iron stores and impaired cognitive or behavioral development in infants.

More energy

Not getting enough iron in your diet can affect how efficiently your body uses energy. Iron carries oxygen to the muscles and brain and is crucial for both mental and physical performance. Low iron levels may result in a lack of focus, increased irritability and reduced stamina.

Better athletic performance

Iron deficiency is more common among athletes, especially young female athletes, than in sedentary individuals. Iron deficiency in athletes decreases athletic performance and weakens immune system activity. A lack of hemoglobin can greatly reduce physical work performance as it decreases the body’s ability to transport oxygen to the muscles.

Foods high in iron

Iron has a low bioavailability, meaning that it has poor absorption within the small intestine and low retention in the body, decreasing its availability for use. The efficiency of absorption depends on the source of iron, other components of the diet, gastrointestinal health, use of medications or supplements, and a person’s overall iron status. In many countries, wheat products and infant formulas are fortified with iron.

There are two types of dietary iron – heme and non-heme. Most animal products, including seafood, contain both non-heme and heme iron, with the latter easier to absorb as it is bound to protoporphyrin IX. Non-heme iron sources include beans, nuts, vegetables and fortified grains.

The recommended iron intake for vegetarians is 1.8 times higher than for those who eat meat in order to make up for the lower absorption level of plant-based foods. The bioavailability of iron from omnivorous diets that include meat, seafood, and vitamin C is around 14-18%, while iron bioavailability from a vegetarian diet is around 5-12%.4,5 Consuming vitamin C-rich foods alongside non-heme sources of iron can dramatically increase iron absorption.

Non-heme iron absorption is inhibited by:

  • Proton pump inhibitors (lansoprazole  and omeprazole ) used to reduce the acidity of stomach contents
  • Polyphenols in cereals and legumes, as well as in spinach
  • Tannins in coffee, tea, some wine and certain berries
  • Phosphates in carbonated beverages such as soda
  • Phytates in beans and grains.

Both heme and non-heme iron absorption may be impaired by calcium. Typically, a varied western-style diet is considered balanced in terms of enhancers and inhibitors of iron absorption.

clams tomatoes and shrimp
Some of the best sources of iron include:
  • Clams, canned, 3 Oz: 24 milligrams
  • Cereal, fortified, one serving: 1-22 milligrams
  • White beans, canned, 1 cup: 8 milligrams
  • Chocolate, dark, 45-69% cacao, 3 oz: 7 milligrams
  • Oysters, cooked, 3 oz: 6 milligrams
  • Spinach, cooked, 1 cup: 6 milligrams
  • Beef liver, 3 oz: 5 milligrams
  • Blueberries, frozen, ½ cup: 5 milligrams
  • Lentils, boiled and drained, ½ cup: 3 milligrams
  • Tofu, firm, ½ cup: 3 milligrams
  • Chickpeas, boiled and drained, ½ cup: 2 milligrams
  • Tomatoes, canned, stewed, ½ cup: 2 milligrams
  • Ground beef, lean, 3 oz: 2 milligrams
  • Potato, baked, medium: 2 milligrams
  • Cashew nuts, roasted, 1 oz: 2 milligrams
  • Egg, 1 large: 1 milligram.1,2

Potential health risks of consuming iron

The tolerable upper intake level for iron is between 40-45 milligrams. Adults with a healthy, functional gastrointestinal system have a very low risk of iron overload from dietary sources.

People with a genetic disorder called hemochromatosis are at a high risk of, iron overload as they absorb three to four times more iron from food compared to people without the condition.8 This can lead to a build-up of iron in the liver and other organs, and the creation of free radicals that damage cells and tissues, including the liver, heart and pancreas, in addition to increasing the risk of cancer.

Around 10% of white people of Northern European ancestry carry the most common hemochromatosis gene (HFE) mutation (C282Y), but only around 0.044% of white people carry two copies of the mutated gene, resulting in hemochromatosis. People of other ethnicities are much less likely to have hemochromatosis.

From: medicalnewstoday

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