Daily iron requirement: How much iron should you take each day?

Iron requirements are very individual. They can vary between 1 and 4 mg daily. However, since only a small portion of the dietary iron is absorbed into the blood from the intestines, the recommended iron intake amounts are well above 4 mg.

According to the D-A-CH reference values for nutrient intake, the following daily intake amounts are recommended depending on age, gender or phase of life:

Vegetarians and vegans, menstruating women, pregnant and breastfeeding women, athletes, children and adolescents, and seniors are particularly affected by low iron stores and should monitor their iron status.

The blood loss during menstruation is about 100 ml. Thus, 10–30 mg of iron are lost per menstrual cycle. This must be compensated either by a targeted, iron-rich diet or the targeted intake of a high-quality iron supplement. 

Athletes produce more red blood cells for additional energy production and therefore need more iron than inactive people. Iron deficiency particularly affects people who participate in sports. Even recreational athletes lose about one litre of sweat per hour during exercise. Since iron is also released into the sweat, athletes lose significant amounts of this important mineral. Between 0.2 and 0.5 mg of iron is lost with each litre of sweat.

Women have a ‘superpower’: they can make people grow. But what sounds easy demands a lot from expectant mums. During pregnancy, it is not only important to take care of yourself. The growing child also ‘eats’ with you – a feat of strength that is also reflected in the mother's nutrient requirements.

This additional burden is particularly evident in the case of iron, with requirements doubling during pregnancy. Most of the iron is needed for the expectant mother's blood supply. The mother's blood volume increases by about 40 per cent by the end of pregnancy. This is to ensure a smooth supply of important nutrients to the unborn child.

During breastfeeding, the mother's iron requirement is increased to 20-30 mg iron daily – instead of the usual 15-20 mg. This recommended increased requirement is intended to help new mums to compensate for the losses they suffer during pregnancy, birth and the postnatal period.

The recommended amount of iron for iron deficiency varies from person to person and according to individual needs. The exact dosage should be determined in consultation with a healthcare professional who will check your current iron status and recommend a suitable iron supplement. This will ensure that your body is optimally supplied.