Necessary for the formation of the haemoglobin which carries oxygen in red blood cells. Deficiency leads to Anaemia.
Sources
Sausage, liver, fish, poultry, eggs, pulses, oatmeal, millet, barley, wheat, cane molasses, wholemeal bread, nuts and seeds and green vegetables
Supplements Available
Tablets, usually bound to another substance to help absorption and sometimes combined with vitamins or Folic Acid (Folate). Take with Vitamin C.
DRV*
Infants 1.7-7.8 mg
Children 6.1-8.7 mg
Women (unless heavy menstrual loss, may need supplement) 14.8-8.7 mg
Men 11.3-8.7 mg
N.B. Some requirements decrease with age.
Side Effects
Siderosis, which is a condition usually developed as a result of taking supplements or cheap wine, causing iron to be deposited in the liver, pancreas, lungs, spleen or heart causing damage, with symptoms of Dizziness, Weight Loss, Headache, shortage of breath and fatigue.
N.B. Tannin, e.g. in tea, inhibits absorption of iron, so limit your tea intake.
Important Notes
Dosages advised are deliberately on the safe side and may not be high enough to give benefit, but it is recommended that higher dosages should only be taken under the care of a practitioner experienced in nutritional medicine.
Side Effects refer to effects of much larger doses on the whole than those recommended here.
* for explanation, please see Introduction to Nutritional Supplements |
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