Why iron is good for you

They can tell you if the dietary supplements might interact with your medicines or if the medicines might interfere with how your body absorbs, uses, or breaks down nutrients. Foods contain vitamins, minerals, dietary fiber , and other components that benefit health. In some cases, fortified foods and dietary supplements are useful when it is not possible to meet needs for one or more nutrients e. For more information about building a healthy dietary pattern, see the Dietary Guidelines for Americans and the U.

This fact sheet by the Office of Dietary Supplements ODS provides information that should not take the place of medical advice. We encourage you to talk to your healthcare providers doctor, registered dietitian, pharmacist, etc.

Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by ODS of that product, service, or expert advice. Updated: March 22, History of changes to this fact sheet. Find ODS on:. Strengthening Knowledge and Understanding of Dietary Supplements.

Health Information Health Information. Iron Fact Sheet for Consumers. Table of Contents What is iron and what does it do? How much iron do I need? What foods provide iron? What kinds of iron dietary supplements are available?

Am I getting enough iron? What happens if I don't get enough iron? What are some effects of iron on health? Can iron be harmful? Iron has a low bioavailability, meaning that the small intestine does not readily absorb large amounts. This decreases its availability for use and increases the likelihood of deficiency. There are two types of dietary iron, known as heme and non-heme. Animal sources of food, including meat and seafood, contain heme iron.

Heme iron is more easily absorbed by the body. Non-heme iron, the type found in plants, requires that the body take multiple steps to absorb it. Plant-based sources of iron include beans, nuts, soy, vegetables, and fortified grains.

The bioavailability of heme iron from animal sources can be up to 40 percent. Non-heme iron from plant-based sources, however, has a bioavailability of between 2 and 20 percent. For this reason, the RDA for vegetarians is 1. Consuming vitamin-C-rich foods alongside non-heme sources of iron can dramatically increase iron absorption.

When following a vegetarian diet, it is also important to consider components of food and medications that block or reduce iron absorption, such as:. Calcium can slow both heme and non-heme iron absorption. In most cases, a typical varied, Western-style diet is considered balanced in terms of enhancers and inhibitors of iron absorption. In adults, doses for oral iron supplementation can be as high as 60 to mg of elemental iron per day.

These doses typically apply to women who are pregnant and severely iron-deficient. An upset stomach is a common side effect of iron supplementation, so dividing doses throughout the day may help. Adults with a healthy digestive 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 far more iron from food when compared to people without the condition. This can lead to a buildup of iron in the liver and other organs.

Some studies suggest that haemochromatosis increases the risk of heart disease and some cancers, such as colorectal cancer. If you suspect an iron overdose, call your doctor or the Victorian Poisons Information Centre on 13 11 26 immediately 24 hours, 7 days or visit your local hospital emergency department.

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