Iron
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An essential mineral the body uses to carry oxygen in the blood.
Why it’s used
Taken to correct or prevent iron deficiency and iron-deficiency anemia.
What the evidence is for
correcting and preventing iron-deficiency anemia.
What the evidence says
Supplementation corrects and prevents iron-deficiency anaemia; in pregnancy, daily iron substantially cuts the risk of anaemia at term. Iron is worth taking when you are deficient, not by default — the body has no way to excrete a surplus, so unneeded iron accumulates.
Dose studied
8–45 mg — adult RDA (8–18 mg/day) up to the tolerable upper intake level (45 mg/day), per NIH ODS.
Context
The adult RDA is 8 mg (men and post-menopausal women) to 18 mg (women 19–50); the tolerable upper intake level is 45 mg/day. Doses of 45 mg or more commonly cause constipation, nausea, and stomach upset; taking iron with food helps.
Educational information, not medical or safety advice. Consult a professional for allergies or medical concerns.