Understanding Iron Requirements – How Much Iron is Enough?
The daily recommended intake of iron varies by age, gender, diet type, and health status.
Iron in the Diet
You can usually get enough iron from a balanced diet as it is found in a variety of foods. In the UK the major sources of iron in our diet are cereal and cereal products, meat and meat based foods and vegetables. We need a regular supply of iron in our diet as it is not easily absorbed by the body (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) 'Iron and Health', UK Scientific Advisory Committee on Nutrition, 2010 SACN_Iron_and_Health_Report.pdf.
(2) Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Always read the label and use only as directed. If you are concerned about your iron levels, you should speak to your healthcare professional.
(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 Daily Allowance of Iron
According to the World Health Organization, the most common mineral deficiency in humans is iron (4). The amount of iron recommended for UK population is 8.7mg a day for men aged 19 and over, approximately 15mg a day for women aged 19 to 49 (and women having periods after the age of 50), 8.7mg a day for women aged 50 and over (5). 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 (6).
Just as iron is a crucial component of the blood in the adult human body, it’s also a crucial component of the blood of a developing foetus. In fact, growing babies are still absorbing iron from their mothers breast milk for up to 6 months after their births (7). Adult women from ages 19 to 50 need to intake approximately 15 mg of iron per day. However, with higher demand for iron during pregnancy and breastfeeding, pregnant women may need to give more attention to their daily iron intake (8).
During pregnancy, your levels may can be screened by your doctor to ensure your body has enough for you and your developing baby. If you are concerned about your iron levels, you should speak to your healthcare professional.
(4) World Health Organization. The World Health Report. Geneva: World Health Organization; 20022.
(5) NHS. Iron. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/iron/ (Accessed: 14 January 2025).
(6) Worwood et al. Iron absorption from a natural mineral water (Spatone® Iron-Plus), Clin. Lab. Haem. 1996, 18, 23-27.
(7) Society, C. P. (2007, April 12). Iron needs of babies and children. Retrieved January 18, 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2528681/
(8) ‘Iron and Health’, UK Scientific Advisory Committee on Nutrition, 2010 SACN_Iron_and_Health_Report.pdf.
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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