RDIs and Food Sources – Iron

• Babies, children and teenagers need more iron because they are growing rapidly.

• People who menstruate require extra iron due to monthly blood loss.

• Pregnant women need sufficient iron for both themselves and their developing baby, particularly during the later stages of pregnancy when the baby grows quickly.

• Athletes, especially endurance runners, may also require additional iron.

There are two types of iron found in food: haem iron and non-haem iron.

Haem iron is absorbed efficiently by the body, whereas non-haem iron is absorbed less effectively. Meat, poultry and seafood contain both haem and non-haem iron. Plant-based foods such as vegetables, cereals, beans and lentils contain only non-haem iron, meaning the body absorbs the iron from these foods less easily.

Best sources of iron

• Beef and lamb (the redder the meat, the higher the iron content)

• Venison

• Kidney and liver

• Shellfish, such as mussels and oysters

• Chicken, fish and seafood, such as paua and mussels

Haem iron content of foods

• Grains: porridge, oats, iron-fortified breakfast cereals (e.g. Weet-Bix) and wholegrain bread

• Vegetables: leafy greens (spinach, silverbeet, lettuce), beans and peas, pumpkin and sweet potatoes

• Eggs

• Chickpeas, beans and lentils

• Some nuts and seeds

 Non-haem iron content of foods

Low iron levels can result from:

• Not eating enough iron-rich foods

• Increased iron requirements, for example during pregnancy

• Blood loss through conditions affecting the digestive tract, such as peptic ulcers, tumours or ulcerative colitis

Although less common, it is also possible to have excessively high iron levels. This may result from taking iron supplements unnecessarily, excessive alcohol consumption, hepatitis or haemochromatosis – a condition in which the body absorbs too much iron.

If you are concerned about your iron levels – for example, if you experience heavy periods, fatigue, weakness, dizziness or paleness – speak to your GP or healthcare professional about having a blood test.

Iron supplements should only be taken under medical supervision, as inappropriate use may reduce the absorption of other important nutrients such as zinc and calcium. They can also interfere the absorption of thyroid hormone replacement drugs, such as levothyroxine.