How much iron do women need and what are the best iron food sources?
Iron is an essential mineral for optimal health. How much iron do women need, what are the signs of iron deficiency and how to get iron especially on a plant-based diet? Keep reading!
What is iron and what does it do?
Iron is a mineral that is key but not produced by our body, which is why we it’s important to get enough from our diet on a daily basis.
Iron plays a key role in blood production and oxygen transportation. The most part of your body’s iron is located in the red blood cells and in muscle tissue. Red blood cells transfer oxygen to your muscle tissues through blood whilst muscle tissue cells store, transport and release it.
Iron also helps your body produce energy as it is needed to transport oxygen to the brain, allowing us to perform mental and physical activities.
Finally, the third main role of iron is to help maintain a healthy immune system.
How much iron do women need?
It depends on your age, overall health and diet. Indeed, women on a vegetarian or vegan diet need a higher daily iron intake due to getting it from plant sources.
As a rule of thumb, women between 20 and 50 years old should consume 18mg of iron per day and 32mg per day on a vegetarian or vegan diet. Pregnant women have different needs and should consult their GP.
Although going over your daily recommended intake for some nutrients isn’t harmful, getting too much iron can be dangerous so make sure to stay within the recommended ratios.
How do you know if you have an iron deficiency?
Iron deficiency is very common in women simply because of monthly blood loss. An unbalanced diet can contribute to the deficiency. In some cases, you may be getting enough iron but it’s not absorbed properly. Female athletes and pregnant women in particular need to closely monitor their iron levels.
What are the signs or an iron deficiency?
If you’re feeling tired and dizzy, are experiencing headaches, feel like your skin and hair are getting dryer, then you should go to your GP and get your iron levels measured.
What are the best iron-rich foods?
Heme iron sources
These come from animal sources. The main ones are beef, lamb, prawns, sardines, tuna.
Non-heme iron sources
These are plant-based sources, not only great for vegans and vegetarians but also for women following an omnivore diet. The richest sources are:
1 cup of white beans: 8mg
1 cup of lentils: 8mg
1 cup of spinach (boiled): 6.6mg
1 cup of kidney beans: 5.7mg
1 cup of chickpeas: 3.8mg
1 cup of peas: 3.8mg
Should you take an iron supplement?
I’d always recommend trying to get all your nutrients including iron from foods, however if your doctor confirms that you have a deficiency, you might have to take supplements until your iron levels get back up.
As getting too much iron can be detrimental (gastrointestinal issues at best, organ failure at worst), it’s best to see your GP and get a blood test rather than self-diagnose yourself.
Vegan iron supplements
It can sometimes be tricky to stay on top of your micronutrient intake on a vegan diet and supplements can come in handy.
I would suggest asking your doctor for advice instead of self-diagnosing a nutrient deficiency. If they recommend taking an iron supplement, here are a few options.
Here are 2 vegan-friendly recommendations:
Iron Gummies by Vegums: One serving (2 gummies) provide you with 14mg iron, which is the daily recommended intake for women. These gummies are also kid-friendly (the serving size is 1 gummy/day for children). With their natural berry flavour, they’re really easy to take and are my personaly favourites,
Iron Capsules by Vegavero: 1 capsule contains 14mg of iron and covers 100% of your Vitamin C, B2, B6, B9 and B12 requirements.
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