How much iron do women actually require?
With a lot of information out there, how much iron do women actually require? Women’s Health has received some much needed airtime more recently, and with researchers still investigating how nutrition needs may differ between sexes, there are some nutritional requirements that we’ve known are different for women for decades!
Did you know that women’s iron requirements are higher than men’s? It is thought that the earliest acknowledgment of this actually dates back to the early 1900s. Read on to learn more about his well-established nutrition guideline, why it’s important, and how you can achieve it.
Why is iron important?
The recommended daily iron intake for menstruating women (aged 19 to 49 years) is 14mg per day in the UK. This is compared to 8.7mg per day for males (and post-menopausal women). Research shows that intakes may need be higher than this for athletes, particularly endurance athletes (if you are unsure, please consult a sports doctor or registered sports nutritionist).
Iron is crucial for a variety of functions, including transporting oxygen around the body, supporting brain function and immune health. Women who are menstruating (have periods) require more iron as they lose iron each month when they lose blood. Signs of iron deficiency include dizziness or light-headedness, tiredness that doesn’t improve with rest or sleep, shortness of breath, heart palpitations, restless legs and headaches.
Tips to meet recommended iron intakes
- Aim to include iron-rich foods in your diet. Red meat, poultry, and fish are sources of ‘haem iron’ which is more easily absorbed by the body. Cereals fortified with iron, spinach, lentils, tofu, beans and legumes, quinoa, and dried apricots are sources of non-haem iron, which are less easily absorbed.
- Enhance iron absorption. Vitamin C enhances iron absorption ,so pair iron-rich foods with foods rich in Vitamin C such as citrus fruits, tomatoes, and bell peppers.
For example, beef and/or bean chilli made with tomatoes and bell peppers, or have orange juice with iron fortified breakfast cereals.Calcium also inhibits iron absorption so, whilst you don’t want to compromise your overall intakes, be mindful of consuming calcium rich foods with iron rich foods.
Here’s an example: wait 1-2 hours after an iron rich meal like a chilli before having a glass of milk or some yoghurt.
Finally, know the symptoms of iron deficiency, and be sure to seek the help of a doctor or registered nutritionist if you experience any symptoms. A blood test will be needed to rule out other causes and inform iron dosage if supplementation is required.
Please ensure you seek the guidance of a medical professional before supplementing iron, as it is not without side effects or risk.
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