{"id":1632,"date":"2024-06-30T19:57:09","date_gmt":"2024-06-30T18:57:09","guid":{"rendered":"https:\/\/ramamm.com\/?page_id=1632"},"modified":"2024-06-30T19:57:10","modified_gmt":"2024-06-30T18:57:10","slug":"iron","status":"publish","type":"page","link":"https:\/\/ramamm.com\/?page_id=1632","title":{"rendered":"Iron"},"content":{"rendered":"

What is iron and what does it do?<\/h4>\n

Iron\u00a0is a\u00a0mineral\u00a0that the body needs for growth and development. Your body uses iron to make\u00a0hemoglobin, a\u00a0protein\u00a0in\u00a0red blood cells\u00a0that carries oxygen from the\u00a0lungs\u00a0to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. Your body also needs iron to make some\u00a0hormones.<\/p>\n

How much iron do I need?<\/h4>\n

The amount of iron you need each day depends on your age, your sex, and whether you\u00a0consume\u00a0a mostly plant-based diet. Average daily recommended amounts are listed below in\u00a0milligrams\u00a0(mg).\u00a0Vegetarians\u00a0who do not eat meat,\u00a0poultry, or seafood need almost twice as much iron as listed in the table because the body doesn\u2019t\u00a0absorb\u00a0nonheme iron in plant foods as well as heme iron in animal foods.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Life Stage<\/th>\nRecommended Amount<\/th>\n<\/tr>\n<\/thead>\n
Birth to 6 months<\/td>\n0.27 mg<\/td>\n<\/tr>\n
Infants\u00a07\u201312 months<\/td>\n11 mg<\/td>\n<\/tr>\n
Children 1\u20133 years<\/td>\n7 mg<\/td>\n<\/tr>\n
Children 4\u20138 years<\/td>\n10 mg<\/td>\n<\/tr>\n
Children 9\u201313 years<\/td>\n8 mg<\/td>\n<\/tr>\n
Teen boys 14\u201318 years<\/td>\n11 mg<\/td>\n<\/tr>\n
Teen girls 14\u201318 years<\/td>\n15 mg<\/td>\n<\/tr>\n
Adult men 19\u201350 years<\/td>\n8 mg<\/td>\n<\/tr>\n
Adult women 19\u201350 years<\/td>\n18 mg<\/td>\n<\/tr>\n
Adults 51 years and older<\/td>\n8 mg<\/td>\n<\/tr>\n
Pregnant teens<\/td>\n27 mg<\/td>\n<\/tr>\n
Pregnant women<\/td>\n27 mg<\/td>\n<\/tr>\n
Breastfeeding teens<\/td>\n10 mg<\/td>\n<\/tr>\n
Breastfeeding women<\/td>\n9 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

What foods provide iron?<\/h4>\n

Iron is found naturally in many foods and is added to some\u00a0fortified\u00a0food products. You can get recommended amounts of iron by eating a variety of foods, including the following:<\/p>\n

    \n
  • Lean meat, seafood, and poultry<\/li>\n
  • Iron-fortified breakfast cereals and breads<\/li>\n
  • White beans, lentils, spinach,\u00a0kidney\u00a0beans, and peas<\/strong><\/li>\n
  • Nuts and some dried fruits, such as raisins<\/strong><\/li>\n<\/ul>\n

    Iron in food comes in two forms: heme iron and nonheme iron<\/strong>. Nonheme iron is found in plant foods and iron-fortified food products<\/strong>. Meat, seafood, and poultry have both heme and nonheme iron.<\/p>\n

    Your body absorbs iron from plant sources better when you eat it with meat, poultry, seafood, and foods that contain\u00a0vitamin C, such as citrus fruits, strawberries, sweet peppers, tomatoes, and broccoli.<\/p>\n

    What kinds of iron dietary supplements are available?<\/h4>\n

    Iron is available in many multivitamin\/mineral\u00a0supplements\u00a0and in supplements that contain only iron. Iron in supplements is often in the form of ferrous sulfate, ferrous gluconate, ferric citrate, or ferric sulfate.\u00a0Dietary supplements\u00a0that contain iron have a statement on the\u00a0label\u00a0warning that they should be kept out of the reach of children. Accidental overdose of iron-containing products is a leading cause of\u00a0fatal\u00a0poisoning in children under 6.<\/p>\n

    Am I getting enough iron?<\/h4>\n

    Most people in the United States get enough iron. However, certain groups of people are more likely than others to have trouble getting enough iron:<\/p>\n

      \n
    • Teen girls and women with heavy periods<\/li>\n
    • Pregnant women and teens<\/li>\n
    • Infants (especially if they are premature or low-birth weight)<\/li>\n
    • Frequent blood donors<\/li>\n
    • People with\u00a0cancer,\u00a0gastrointestinal\u00a0(GI)\u00a0disorders, or\u00a0heart failure<\/li>\n<\/ul>\n

      What happens if I don\u2019t get enough iron?<\/h4>\n

      In the short term, getting too little iron does not cause obvious\u00a0symptoms. The body uses its stored iron in the muscles,\u00a0liver,\u00a0spleen, and\u00a0bone marrow. However, when levels of iron stored in the body become low, iron\u00a0deficiency\u00a0anemia\u00a0sets in. Red blood\u00a0cells\u00a0become smaller and contain less hemoglobin. As a result, blood carries less oxygen from the lungs throughout the body.<\/p>\n

      Symptoms of iron deficiency anemia include GI upset, weakness, tiredness, lack of energy, and problems with concentration and memory. In addition, people with iron deficiency anemia are less able to fight off germs and\u00a0infections, to work and exercise, and to\u00a0control\u00a0their body temperature. Infants and children with iron deficiency anemia might develop learning difficulties.<\/p>\n

      Iron deficiency is not uncommon in the United States, especially among young children, women under 50, and pregnant women. It can also occur in people who do not eat meat, poultry, or seafood; lose blood; have GI diseases that interfere with\u00a0nutrient\u00a0absorption; or eat poor diets.<\/p>\n

      What are some effects of iron on health?<\/h4>\n

      Scientists are studying iron to understand how it affects health. Iron\u2019s most important contribution to health is\u00a0preventing\u00a0iron deficiency anemia and resulting problems.<\/p>\n

      Pregnant women<\/h4>\n

      During pregnancy, the amount of blood in a woman\u2019s body increases, so she needs more iron for herself and her growing baby. Getting too little iron during pregnancy increases a woman\u2019s\u00a0risk\u00a0of iron deficiency anemia and her infant\u2019s risk of low birth weight, premature birth, and low levels of iron. Getting too little iron might also harm her infant\u2019s brain development.<\/p>\n

      Women who are pregnant should talk with their health care provider and take an iron supplement if recommended.<\/p>\n

      Infants and toddlers<\/h4>\n

      Iron deficiency anemia in infancy can lead to delayed psychological development, social withdrawal, and less ability to pay attention. By age 6 to 9 months, full-term infants could become iron deficient unless they eat iron-enriched\u00a0solid foods or drink iron-fortified formula.<\/p>\n

      Anemia of chronic disease<\/h4>\n

      Some\u00a0chronic diseases\u2014such as\u00a0rheumatoid arthritis,\u00a0inflammatory bowel disease, and some types of cancer\u2014can interfere with the body\u2019s ability to use its stored iron. Taking more iron from foods or supplements usually does not reduce the resulting anemia of\u00a0chronic\u00a0disease because iron is diverted from the blood circulation to storage sites. The main therapy for anemia of chronic disease is treatment of the underlying disease.<\/p>\n

      Can iron be harmful?<\/h4>\n

      Yes, iron can be harmful if you get too much. In healthy people, taking high\u00a0doses\u00a0of iron supplements (especially on an empty stomach) can cause an upset stomach,\u00a0constipation,\u00a0nausea, abdominal pain, vomiting, and\u00a0diarrhea. Large amounts of iron might also cause more serious effects, including\u00a0inflammation\u00a0of the stomach lining and\u00a0ulcers. High doses of iron can also decrease\u00a0zinc\u00a0absorption. Extremely high doses of iron (in the hundreds or thousands of mg) can cause organ failure, coma, convulsions, and death. Child-proof packaging and warning labels on iron supplements have greatly reduced the number of accidental iron poisonings in children.<\/p>\n

      Some people have an\u00a0inherited\u00a0condition called\u00a0hemochromatosis\u00a0that causes\u00a0toxic\u00a0levels of iron to build up in their bodies. Without medical treatment, people with hereditary hemochromatosis can develop serious problems such as liver\u00a0cirrhosis, liver cancer, and heart disease. People with this disorder should avoid using iron supplements and\u00a0vitamin\u00a0C supplements.<\/p>\n

      The daily\u00a0upper limits\u00a0for iron include intakes from all sources\u2014food, beverages, and supplements\u2014and are listed below. A doctor might\u00a0prescribe\u00a0more than the upper limit of iron to people who need higher doses for a while to\u00a0treat\u00a0iron deficiency.<\/p>\n\n\n\n\n\n\n\n\n
      Ages<\/th>\nUpper Limit<\/th>\n<\/tr>\n<\/thead>\n
      Birth to 12 months<\/td>\n40 mg<\/td>\n<\/tr>\n
      Children 1\u201313 years<\/td>\n40 mg<\/td>\n<\/tr>\n
      Teens 14\u201318 years<\/td>\n45 mg<\/td>\n<\/tr>\n
      Adults 19+ years<\/td>\n45 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

      The elemental role of iron in DNA synthesis and repair:<\/h4>\n

      Iron is an essential redox element that functions as a cofactor in many metabolic pathways. Critical enzymes in DNA metabolism, including multiple DNA repair enzymes (helicases, nucleases, glycosylases, demethylases<\/strong>) and ribonucleotide reductase<\/strong>, use iron as an indispensable cofactor to function. Recent striking results have revealed that the catalytic subunit of DNA polymerases also contains conserved cysteine-rich motifs that bind iron-sulfur (Fe\/S) clusters that are essential for the formation of stable and active complexes. In line with this, mitochondrial and cytoplasmic defects in Fe\/S cluster biogenesis and insertion into the nuclear iron-requiring enzymes involved in DNA synthesis and repair lead to DNA damage and genome instability.<\/p>\n

      Recent studies have shown that yeast cells possess multi-layered mechanisms that regulate the ribonucleotide reductase function in response to fluctuations in iron bioavailability to maintain optimal deoxyribonucleotide concentrations. Finally, a fascinating DNA charge transport model indicates how the redox active Fe\/S centers present in DNA repair machinery components are critical for detecting and repairing DNA mismatches along the genome by long-range charge transfers through double-stranded DNA. These unexpected connections between iron and DNA replication and repair have to be considered to properly understand cancer, aging and other DNA-related diseases.<\/p>\n","protected":false},"excerpt":{"rendered":"

      What is iron and what does it do? Iron\u00a0is a\u00a0mineral\u00a0that the body needs for growth and development. Your body uses iron to make\u00a0hemoglobin, a\u00a0protein\u00a0in\u00a0red blood cells\u00a0that carries oxygen from the\u00a0lungs\u00a0to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. Your body also needs iron to make some\u00a0hormones. How much iron […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"ub_ctt_via":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"featured_image_src":null,"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/ramamm.com\/index.php?rest_route=\/wp\/v2\/pages\/1632"}],"collection":[{"href":"https:\/\/ramamm.com\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/ramamm.com\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/ramamm.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ramamm.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1632"}],"version-history":[{"count":1,"href":"https:\/\/ramamm.com\/index.php?rest_route=\/wp\/v2\/pages\/1632\/revisions"}],"predecessor-version":[{"id":1633,"href":"https:\/\/ramamm.com\/index.php?rest_route=\/wp\/v2\/pages\/1632\/revisions\/1633"}],"wp:attachment":[{"href":"https:\/\/ramamm.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1632"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}