How much iron should you take?

The recommended dietary allowance includes the iron you get from both the food you eat and any supplements you take.

 

Category

Recommended Dietary Allowance (RDA)

CHILDREN

7-12 months

11 mg/day

1-3 years

7 mg/day

4-8 years

10 mg/day

9-13 years

8 mg/day

FEMALES

14-18 years

15 mg/day

19-50 years

18 mg/day

51 years and over

8 mg/day

Pregnant

27 mg/day

Breastfeeding

Under 19 years: 10 mg/day


19 years and over: 9 mg/day

MALES

14-18 years

11 mg/day

19 years and up

8 mg/day

 

 

Take iron supplements with a full glass of water or food. Strict vegetarians may need to take in higher levels of iron.
At high doses, iron is toxic. For adults and children ages 14 and up, the upper limit -- the highest dose that can be taken safely -- is 45 mg a day. Children under 14 should not take more than 40 mg a day.


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