Iron is a vital mineral the body needs to make hemoglobin. Hemoglobin is an iron-containing protein found in red blood cells that carries oxygen from the lungs to the organs.
Iron is an essential constituent of muscles and also supports metabolism and is necessary for growth and development throughout every stage of life. When the body does not have enough iron several organs functions are affected, including one’s overall health and wellbeing.
Recommended Dietary Allowance for Iron1
| 4-8 Years | 9-13 Years | 14-18 Years | 19-50 Years | 51+ Years | |
|---|---|---|---|---|---|
|
Children |
10mg/day |
|
|
|
|
|
Males |
|
8mg/day |
11mg/day |
8mg/day |
8mg/day |
|
Females |
|
8mg/day |
15mg/day |
18mg/day |
8mg/day |
|
Pregnant women |
|
27mg/day |
|
||
Note: The requirement for iron is 1.8 times higher for vegetarians due to the lower bioavailability of iron from a vegetarian diet.1
Dietary Intake, Government of Canada. Canada.ca, 2006. https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-elements-dietary-reference-intakes-tables-2005.html
