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
Related symptoms
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.