How much iron per day

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Daily Iron Intake Recommendations: A Comprehensive Overview

Iron Intake in Men and Women: General Findings

Average Daily Iron Intake in Men

Research indicates that men generally consume more iron than women. Studies across Europe show that the median iron intake for men ranges from 10.5 to 22.7 mg/day, with most men consuming well above the recommended 9 mg/day 14. This higher intake is often attributed to diets rich in meat and alcohol, which contribute to higher iron levels and, in some cases, iron overload .

Average Daily Iron Intake in Women

Women, particularly those of reproductive age, tend to have lower iron intakes compared to men. In Europe, the median iron intake for women ranges from 7.6 to 19.0 mg/day, with a significant proportion consuming less than the recommended 15 mg/day . This lower intake is a concern given the higher iron requirements due to menstruation and pregnancy .

Iron Intake in Specific Populations

Iron Intake in Pregnant Women

Pregnant women have increased iron needs, yet many do not meet the recommended intake. Studies show that iron intake during pregnancy varies between 8.3 to 15.4 mg/day, which is below the recommended 14.8 to 30 mg/day in many cases 58. This shortfall can lead to iron deficiency anemia, affecting both maternal and fetal health .

Iron Intake in Adolescents

Adolescents, particularly girls, also show varied iron intake levels. In Spain, for example, adolescents have a median intake of 13.3 mg/day, which is higher than other age groups but still may not meet the increased demands of growth and development .

Optimizing Iron Supplementation

Effective Supplementation Strategies

Recent studies suggest that traditional daily iron supplementation may not be the most effective strategy. Research indicates that alternate-day dosing of 60-120 mg of iron can enhance absorption and reduce gastrointestinal side effects compared to daily dosing 67. This approach is particularly beneficial for women with iron deficiency or mild iron deficiency anemia .

Comparison of Dosing Regimens

A randomized controlled trial comparing twice-daily versus alternate-day iron supplementation found that while twice-daily dosing resulted in a quicker rise in hemoglobin levels, alternate-day dosing was associated with fewer side effects and similar overall iron absorption over time . This suggests that the choice of regimen should consider both the severity of anemia and patient tolerance .

Conclusion

Iron intake varies significantly across different populations and regions, with many women and pregnant women not meeting the recommended levels. Optimizing iron supplementation strategies, such as using alternate-day dosing, can improve iron absorption and reduce side effects, making it a preferable option for many individuals. Addressing these variations and implementing standardized dietary reference values can help improve iron status and overall health outcomes.

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Most relevant research papers on this topic

Iron in Human Nutrition

Large doses of iron (100 mg. per day) can increase women's haemoglobin levels by 4-17%, but men's levels remain unchanged.

1936·

33citations

·E. Widdowsonet al.

Journal of Hygiene

Iron Intake and Dietary Sources in the Spanish Population: Findings from the ANIBES Study

Adolescents have higher iron intakes, but women have the lowest intakes, suggesting a need for a standard dietary reference intake to determine inadequate iron intakes in the Spanish population.

Observational StudyVery Rigorous Journal

2017·

42citations

·M. L. Samaniego-Vaeskenet al.

Nutrients

Dietary Iron Intake in Women of Reproductive Age in Europe: A Review of 49 Studies from 29 Countries in the Period 1993–2015

In Europe, 61-97% of women have a dietary iron intake below 15 mg/day, contributing to low iron status in many women.

Systematic ReviewVery Rigorous Journal

2019·

31citations

·N. Milman

Journal of Nutrition and Metabolism

Dietary Iron Intakes in Men in Europe Are Distinctly Above the Recommendations: A Review of 39 National Studies From 20 Countries in the Period 1995 - 2016

Dietary iron intake in men in Europe is significantly above the recommended intake of 9 mg/day, with 75-87% having intakes above 9 mg/day.

Systematic Review

2020·

6citations

·N. Milman

Gastroenterology Research

Dietary Iron Intake in Pregnant Women in Europe: A Review of 24 Studies from 14 Countries in the Period 1991–2014

In Europe, most pregnant women have a dietary iron intake below recommended levels, contributing to low iron status.

Systematic ReviewVery Rigorous Journal

2020·

24citations

·N. Milman

Journal of Nutrition and Metabolism

Oral iron supplementation in iron-deficient women: How much and how often?

Morning doses of 60-120 mg iron with ascorbic acid on alternate days may be an optimal oral dosing regimen for women with iron-deficiency and mild iron deficiency anemia.

Literature ReviewHighly Cited

2020·

90citations

·Nicole U. Stoffelet al.

Molecular aspects of medicine

Iron absorption from oral iron supplements given on consecutive versus alternate days and as single morning doses versus twice-daily split dosing in iron-depleted women: two open-label, randomised controlled trials.

Oral iron supplements given alternate days and as single morning doses have better iron absorption than those given daily or split doses in iron-depleted women.

RCTHighly Cited

2017·

308citations

·Nicole U. Stoffelet al.

The Lancet. Haematology

Iron status and iron balance during pregnancy. A critical reappraisal of iron supplementation

Iron supplementation of 65 mg/day from 20 weeks of gestation is adequate to prevent iron deficiency anemia in pregnant women, with a lower prevalence of anemia in children born to iron-treated mothers.

Systematic ReviewHighly Cited

1999·

163citations

·N. Milmanet al.

Acta Obstetricia et Gynecologica Scandinavica

Randomized controlled trial of twice-daily versus alternate-day oral iron therapy in the treatment of iron-deficiency anemia

Alternate-day oral iron therapy is as effective as twice-daily oral iron therapy for treating iron-deficiency anemia, but may cause more nausea.

RCT

2019·

38citations

·R. Kaundalet al.

Annals of Hematology

Is the recommended daily iron intake for women too low?

The current recommended daily intake for iron for women in the UK and US is similar, but the UK recommendation is higher than the US recommendation.

2009·

5citations

·D. Rushtonet al.

Blood

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