Iron is an essential trace element that plays a central role in our health. It supports the formation of red blood cells and ensures that our bodies are supplied with sufficient oxygen. But how much iron do we need every day, and how can we ensure that our body absorbs it optimally? In this blog post, you will learn everything about your daily iron requirement – for more energy and well-being in your everyday life.
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:
|
Group of people |
Recommended iron intake (per day) | |
| male | female | |
| 10 to under 19 years | 12 mg | 15 mg |
| 19 to under 51 years | 10 mg | 15 mg |
| From 51 years | 10 mg | 10 mg |
| Pregnant women | - | 30 mg |
| Breastfeeding women | - | 20 mg |
Table 1: Daily iron requirement according to age, gender and life situation
EFSA recommends 15-20 mg of iron per day for women of childbearing age. Pregnant and breastfeeding women have an increased need.
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 pregnancy...
...the foetus needs about 300 mg of iron.
...the placenta needs about 50 mg of iron.
...the increased maternal blood volume requires about 450 mg of iron.
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.
To cover your daily iron requirement, you should include iron-rich foods such as red meat, legumes (e.g. lentils and beans), wholemeal products, green leafy vegetables (e.g. spinach) and nuts in your diet. Foods containing vitamin C, such as paprika or oranges, can also help to improve iron absorption. If you have difficulty absorbing enough iron from food, have increased needs, or are a vegetarian, you can also consider food supplements such as iron capsules to meet your daily needs.
The recommended daily requirement of iron varies depending on age, gender and life stage. For adults, the daily requirement for women is about 15-20 mg and for men 10 mg. Pregnant women and breastfeeding women have an increased requirement of up to 30 mg per day.
Further reading:
Cappellini, M.D. et al. 2022. Iron metabolism and iron deficiency anemia in women. Fertil Steril. 2022 Oct;118(4):607-614. doi: 10.1016/j.fertnstert.2022.08.014. Epub 2022 Sep 6.
Wäger et al. 2021. BIOGENA Good Health Study: Vitamin D - Ergebnisse aus Europas umfangreichster Studie zu Mikronährstoffen, Gesundheit & Wohlbefinden. Mikronährstoffcoach: https://www.mikronaehrstoffcoach.com/de/at/mikronaehrstoffe/
micronutrient.eisen.html.
Moretti, D., et al. 2015. Oral iron supplements increase hepcidin and decrease iron absorption from daily or twice-daily doses in iron-depleted young women. Blood, The Journal of the American Society of Hematology, 126(17), 1981-1989.
