Iron Description

Description:

Iron is essential for the formation of haemoglobin which is present in red blood cells. Haemoglobin is being formed in the body all the time and is the substance in red blood cells that transports oxygen around the body.

Food Source:

Liver, kidney, heart, red meat, beef, pork, canned pilchards/sardines, fish, shellfish, wholegrain cereals, eggs, spinach, chicken, leafy green vegetables, fortified breakfast cereals. Iron is most easily absorbed from animal sources. Vitamin C improves the absorption of iron from plant sources.

Intake:

EU Labelling RDA: 14mg.

Deficiency Symptoms:

Anaemia, concave and brittle nails, sore tongue, cracking in the corners of the mouth, increased susceptibility to infection. Also, tiredness, muscle fatigue, skin itching, dizziness, headache, insomnia, brittle hair and hair loss.

Who might Benefit from supplements:

Women during child bearing years, vegetarians and vegans, athletes, or those who have recently undergone surgery.

Side Effects/Precautions:

Overdose of iron is dangerous, particularly in young children. Upper safe level: 15mg (long term usage); 80mg (short term usage).