Daily recommended iron intake
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Recommended Daily Iron Intake: Guidelines and Variations
The recommended daily iron intake varies by age, gender, and physiological status. For adult women, especially those of reproductive age, recommendations differ between countries. In the United Kingdom, the recommended daily intake (RDI) for menstruating women is 14.8 mg, while for non-menstruating women it is 8.7 mg. In the United States, the general recommendations are 18 mg for women and 8 mg for men per day. For pregnant women, the recommended intake is higher, with guidelines such as those from the Institute of Medicine suggesting 27 mg per day. The maximum safe level for adults, including pregnant and lactating women, is considered to be 40 mg per day.
Iron Intake in Different Populations
Women of Reproductive Age
Studies across Europe show that most women of reproductive age have dietary iron intakes below 15 mg per day, with 61–97% of women not meeting this threshold. This is consistent with findings from Spain, where the median intake for women is 9.8 mg per day, and only a minority achieve adequate intake according to European Food Safety Authority (EFSA) criteria. In Serbia, only about one-third of female students meet their daily iron requirements through food. These low intakes contribute to a higher risk of iron deficiency, especially among women279.
Men
Men generally have lower recommended iron needs (about 8–9 mg per day), and most European men exceed this amount, with median intakes ranging from 10.5 to 22.7 mg per day depending on the country. This high intake, combined with higher consumption of meat and alcohol, can sometimes lead to iron overload.
Pregnant Women
Pregnant women have higher iron requirements, with recommendations ranging from 14.8 to 30 mg per day in Europe. However, most pregnant women in Europe have intakes well below these recommendations, typically between 8.3 and 15.4 mg per day, and 60–100% of women fall short of the recommended intake. This shortfall contributes to low iron status during pregnancy, and some guidelines recommend routine iron supplementation for pregnant women.
Iron Intake, Health, and Safety
Iron is essential for oxygen transport, metabolism, and genome stability, but both deficiency and excess can cause health problems. The upper safe intake level for adults is set at 40–45 mg per day to prevent gastrointestinal distress and potential iron overload48. Intakes above this level, especially from supplements, may be associated with adverse effects. For example, supplemental iron intake above 45 mg per day has been linked to lower ovarian reserve in women seeking fertility treatment.
Dietary Sources and Bioavailability
Major dietary sources of iron include cereals and grains, meats and derivatives, and vegetables25. However, the form of iron matters: non-heme iron (from plant sources) is less bioavailable than heme iron (from animal sources), which can affect how much iron is actually absorbed and utilized by the body25.
Conclusion
The recommended daily iron intake depends on age, gender, and physiological status, with higher needs for women of reproductive age and pregnant women. Many women, especially in Europe, do not meet these recommendations, increasing their risk of iron deficiency. Men, on the other hand, often exceed their recommended intake. The upper safe limit for iron intake in adults is 40 mg per day. Both insufficient and excessive iron intake can have health consequences, highlighting the importance of balanced dietary intake and, when necessary, appropriate supplementation.
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