Understanding Iron Requirements – How Much Iron is Enough?
The dietary reference intake of iron varies by age, gender, diet type, and health status.
Iron in the Diet
The body is not efficient when it comes to absorbing iron, we only absorb and use a portion of the iron we take in. Especially if the type of iron we absorb is non-heme iron, often found in vegetarian sources as our bodies find this much harder to absorb. Due to the difficulty in absorption of iron, it can be difficult to sustain our iron levels (1).
Iron Supplements (2)
With the hectic lifestyles many of us have, it can be hard to get enough iron from our diets alone, and sometimes we need extra help. This is when an iron supplement is a great way to help us maintain healthy iron levels.
Liquid Iron Supplements (2)
Iron supplements are typically available in pill or tablet form, but these often contain high levels of iron that may be harder for the body to absorb. Liquid iron supplements like Spatone® may be gentler on the stomach with a lower dose and higher bioavailability, often resulting in fewer side effects than higher-dose pills or tablets (3).
(1) National Institutes of Health. (2021). Iron: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
(2) Spatone® dietary supplement product statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
(3) Worwood M, at al, ‘Iron absorption from a natural mineral water (Spatone® Iron-Plus)’, Clin Lab Haematol. 1996 Mar;18(1):23-7
Recommended Dietary Reference Intake
Iron helps our bodies to function effectively, however we don’t naturally produce it. We get the iron we need from our diets or supplementation.
A healthy adult body contains about 3-4g of iron and uses/loses approximately 1- 2mg per day (1), so it constantly needs topping up. Iron is lost from the body by shedding of cells from skin and mucosal surfaces, sweat, urine, and hair loss. In most healthy individuals, iron losses are thought to be approximately 1 mg/day in males (1) and slightly more in women because of the additional losses due to menstruation, pregnancy and lactation.
The daily recommended intake of iron varies by age, gender, diet type, and health status. The type of iron (heme and non-heme) we intake is also an important factor where heme iron has a higher absorption rate.
According to the World Health Organization, the most common mineral deficiency in humans is iron (4). For men aged 19 and older, the recommended intake is 8 mg per day. Women aged 19 to 50 need about 18 mg per day, while pregnant women require a higher amount of around 27 mg per day. After age 51, the recommended intake for women decreases to 8 mg per day, similar to that of men (1). If you are concerned about your iron level, you should speak to your healthcare professional.
Spatone® Liquid Iron has been shown in a study to have a higher absorption rate (from 10 to 40% absorption, with an average absorption of 23%) than conventional iron supplements (5).
(4) World Health Organization. The World Health Report. Geneva: World Health Organization; 20022.
(5) Worwood et al. Iron absorption from a natural mineral water (Spatone® Iron-Plus), Clin. Lab. Haem. 1996, 18, 23-27.
Who Does Iron Benefit?
Iron is essential for everyone, as it helps form haemoglobin, the protein in red blood cells that carries oxygen throughout the body. However it is even more important for those with active lifestyles, such as athletes, people on plant-based diets, like vegans, who may need to pay extra attention to their iron intake, and is particularly important for women.
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The Role of Iron
The role of iron in our bodies is a complex one. Iron is an essential element for blood production and supports many other bodily functions. We need to ensure we maintain normal iron levels to function at our best. As our bodies do not produce iron, we need to make sure we include sufficient iron as part of our healthy diets.
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