How much Iron should I take daily?

Iron is an essential mineral for human health, playing a critical role in oxygen transport and various metabolic processes. The daily iron requirements can vary based on age, sex, physiological status, and dietary sources.

Key insights from the research papers on iron supplementation are as follows:

Oral iron doses of 60 mg may be optimal for iron-deficient women, and doses of 100 mg for women with iron deficiency anemia (IDA), given on alternate days to maximize absorption and minimize side effects.
Pregnant women may require an iron supplement of 65 mg/day from 20 weeks of gestation to prevent iron deficiency anemia, with selective supplementation based on serum ferritin screening.
Lower dosages of iron (40-80 mg) are recommended to maximize fractional absorption, and twice-daily dosing should be avoided to prevent decreased iron absorption due to increased hepcidin levels.
Daily iron supplementation is more effective than twice weekly supplementation for treating anemia in preschool children.
The average iron intake from diets in English middle-class men and women was found to be 16.78 mg and 11.74 mg per day, respectively, with no significant correlation between iron intake and hemoglobin levels.
A substantial proportion of 6-12 month-old infants, especially those who are breastfed, have calculated daily absorbed iron below recommendations, indicating a need for increased iron intake.
Weekly iron supplementation can be effective for preventing iron-deficiency anemia in adolescent schoolgirls and may be more cost-effective than daily supplementation.

In conclusion, the optimal iron dosage can vary depending on the individual's age, sex, and health status. For non-pregnant women, 60-100 mg of iron on alternate days is suggested to improve absorption and reduce side effects. Pregnant women may need 65 mg/day from the second trimester. For infants and children, increased iron intake is crucial, particularly for those who are breastfed. In adolescents, weekly supplementation has been shown to be an effective strategy for preventing anemia. It is important to tailor iron supplementation to individual needs and consider factors such as dietary intake, physiological requirements, and potential side effects.

How much Iron should I take daily?

Summary

Sources and full results

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.

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.

Oral iron supplements increase hepcidin and decrease iron absorption from daily or twice-daily doses in iron-depleted young women.

Lower dosages (40-80 mg) and alternate-day supplementation maximize iron absorption in iron-depleted young women, while twice-daily dosing reduces fractional absorption.

Daily iron supplementation is more efficacious than twice weekly iron supplementation for the treatment of childhood anemia in western Kenya.

Daily iron supplementation for 6 weeks is more effective than twice weekly iron supplementation for treating anemia in preschool children in a malaria-endemic area of western Kenya.

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.

A Substantial Proportion of 6-12 Month-Old Infants Have Calculated Daily Absorbed Iron below Recommendations, Especially Those Who Are Breastfed.

Approximately 54.3% of 6- to 12-month-old infants have iron intake below recommended levels, with a higher risk for those receiving any breast milk.

Adolescent Schoolgirls: Daily Or Weekly Iron Supplementation?

Long-term weekly doses of iron supplementation are suitable for preventing iron-deficiency anaemia in adolescents, with daily supplementation producing a greater increase in serum ferritin.

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.

Long-term weekly iron supplementation improves and sustains nonpregnant women's iron status as well or better than currently recommended short-term daily supplementation.

Long-term weekly iron supplementation for 7 months improves and sustains iron nutrition in nonpregnant women as effectively and is better tolerated than short-term daily supplementation.

Efficacy and trial effectiveness of weekly and daily iron supplementation among pregnant women in rural Bangladesh: disentangling the issues.

Weekly iron supplementation during pregnancy is as effective as daily supplementation, with no mucosal block, and the current international recommendation for iron supplementation in pregnancy is higher than necessary.

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