Iron
Body function
Oxygen transport via haemoglobin; energy metabolism; immune function
Daily requirement
8 mg/day (men), 18 mg/day (pre-menopausal women)
Deficiency signs
Fatigue, pallor, brittle nails, shortness of breath, poor concentration
Excess risks
Constipation, nausea, organ damage at very high doses; haemochromatosis risk
At-risk groups
Pre-menopausal women, vegetarians, athletes, frequent blood donors
Supplement forms
Ferrous sulfate, ferrous gluconate, ferric forms, liposomal iron
Food sources
- Spinach (cooked) — 6.4 mg iron per cup cooked
- Lentils (cooked) — 6.6 mg iron per cup cooked
- Coconut — ~1 mg per 30g
- Sesame seeds — ~4.3 mg per 30g
- Chia seeds — ~2.2 mg per 30g
- Butternut — ~1.2 mg per 30g
- Kidney beans — ~5.2 mg per cup cooked
- Peppermint leaf — ~a small amount per serving
- Garbanzo beans (chickpeas) — ~4.7 mg per cup cooked
- Thyme leaf — ~0.5 mg per 3g
- Red beans (adzuki) — ~4.6 mg per cup cooked
- Mint leaf — ~0.5 mg per 10g
- Sauerkraut — ~0.7 mg per 50g
- Seaweed — ~2 mg per 10g dried
- Edamame — ~3.5 mg per cup cooked
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.