Nutrition Series
HealthLink BC File #68c, September 2007

Iron and Your Health

• Why is iron important?
• How much iron do I need?
• How do babies and children get enough iron?
• Do some people need more iron?
• How do I get enough iron?
• How can I get the most iron from food?
• Do I need an iron supplement?

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Why is iron important?

Iron is a mineral that is important for good health. Without enough iron, you may get tired and get sick easily. Babies and children need iron for healthy brain development.

How much iron do I need?

The amount of iron you need depends on your age and gender.

If you are pregnant or breast-feeding, your iron needs change. Pregnant women need more iron and should choose iron-rich foods everyday. A daily prenatal supplement with the RDA for iron is usually recommended. Speak with your doctor.

How do babies and children get enough iron?

Babies and children need iron to grow and develop. Breast milk is the only food babies need until 6 months of age, and this continues to be a good source of iron for older babies and toddlers. Babies who are not breastfed should receive iron-fortified infant formula until 1 year of age.

Include iron rich solid foods in your baby’s diet everyday starting at 6 months of age. These include iron-fortified infant cereal, cooked, finely minced meat, poultry or fish, egg yolk, lentils and dried beans. If your family is vegetarian, talk with a registered dietitian to make sure your baby gets enough iron. See HealthLink BC File #69c Baby’s First Foods.

Do some people need more iron?

The following people may need more iron than the Recommended Dietary Allowance (RDA): vegetarians, frequent blood donors, endurance athletes, and women in post-menopause who take hormone replacement therapy and still menstruate.

Vegetarians need more iron in their diets. The iron in plant foods is not absorbed by the body as well as animal foods. Vegetarians should choose several iron-rich plant foods daily.

Endurance athletes may need one-third more iron than the RDA. Athletes should choose several iron-rich foods everyday.

How do I get enough iron?

Following Eating Well with Canada’s Food Guide will help you to get the RDA for iron. The guide recommends 2 to 3 servings of meat or meat alternatives, a variety of fruits and vegetables, and whole and/or enriched grains everyday.

How can I get the most iron from food?

The amount of iron you absorb from food depends on how much iron you have stored in your body. People with low iron levels absorb more. The amount of iron you absorb also depends on the type of iron. Heme iron, found in meat, fish and poultry, is well absorbed. Non-heme iron, found in grains, vegetables, fruits, nuts and seeds, is not as well absorbed.

By eating certain foods at the same time, your body can absorb more non-heme iron. Eat vitamin C rich foods at each meal to get the most non-heme iron from foods, including cantaloupe, honeydew, grapefruit, kiwi fruit, oranges, papaya, mango, most berries, pineapple, citrus juices, vitamin C enriched juices, broccoli, Brussels sprouts, cabbage, cauliflower, kale, peppers, potatoes and tomatoes.

Foods containing heme iron can also help absorb non-heme iron if eaten at the same time. Examples of food combinations that help you to get the most iron include:

• Split pea soup (non-heme iron) with some ham (heme iron);
• Iron fortified breakfast cereal (non-heme iron) with an orange or half a grapefruit (vitamin C); and
• Whole wheat pasta with lentils (non-heme iron) and tomato sauce (vitamin C).

To increase the amount of non-heme iron in foods, cook with cast-iron or stainless steel cookware. You can also drink tea or coffee one hour after meals, rather than with meals. These beverages can reduce the amount of non-heme iron absorbed from foods.

Do I need an iron supplement?

Some people may need iron supplements, but iron supplements are not recommended for everyone. Do not take iron supplements unless your doctor recommends them. Iron supplements or too much iron can be harmful to some people and especially children. For example, those with hemochromatosis absorb too much iron and should not take iron supplements.

Always keep iron supplements out of children’s reach, including multivitamins with iron.

If you are diagnosed with low iron or anemia, you may need to take iron supplements. You should also eat iron-rich foods everyday. If your doctor has prescribed both iron supplements and calcium supplements, talk to your pharmacist or dietitian about the best times to take them.

For More Information

• HealthLink BC File #68d Iron in Foods
• Eating Well with Canada's Food Guide available on the Health Canada website at www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html.

For more nutrition information, call 8-1-1 to speak with a registered dietitian.

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