Iron
Iron is a mineral your body uses to make haemoglobin, the protein in red blood cells that carries oxygen to your muscles and organs.
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Why iron matters
- Carries oxygen in your blood, and stores it in your muscles (myoglobin).
- Energy. Low iron leaves you tired, breathless and flat in training.
- Brain and immune function both depend on it.
How much iron you need
| Who | Iron a day (UK) |
|---|---|
| Men 19 and over | 8.7 mg |
| Women 19–50 | 14.8 mg |
| Women over 50 | 8.7 mg |
| Boys 11–18 | 11.3 mg |
| Girls 11–18 | 14.8 mg |
Most at risk of running low: women with heavy periods, pregnant women, teenage girls, vegetarians and vegans, endurance athletes and frequent blood donors. Women with very heavy periods may need more; ask your GP.
Best food sources of iron
| Food | Per 100 g | Per serving | % daily |
|---|---|---|---|
| Dark chocolate, 70–85% | 11.9 mg | 2.4 mg20 g | 16% |
| Breakfast cereal, iron-fortified (varies by brand) | 10 mg | 3 mg30 g bowl | 20% |
| Pumpkin seeds | 8.1 mg | 2.4 mg30 g | 16% |
| Mussels, cooked | 6.7 mg | 6.7 mg100 g | 45% |
| Spinach, boiled | 3.6 mg | 2.9 mg80 g | 19% |
| Lentils, boiled | 3.3 mg | 5 mg150 g | 33% |
| Chickpeas, boiled | 2.9 mg | 4.3 mg150 g | 29% |
| Beef mince, cooked | 2.7 mg | 3.4 mg125 g | 23% |
| Tofu, firm (varies by brand) | 2.5 mg | 3 mg120 g | 20% |
| Eggs | 1.8 mg | 2.1 mg2 eggs (120 g) | 14% |
| Haem iron | Non-haem iron | |
|---|---|---|
| Found in | Meat, poultry, fish | Beans, lentils, grains, seeds, leafy greens, fortified cereals, eggs |
| Absorbed | Well | Less well, and depends on what you eat it with |
How to absorb more iron
- Pair plant iron with vitamin C: peppers, citrus, kiwi, tomatoes or berries in the same meal.
- Keep tea and coffee away from meals. Their tannins block iron absorption; leave an hour either side.
- Separate calcium supplements from iron-rich meals, as calcium competes for absorption.
- A little meat or fish with beans and grains boosts how much plant iron you absorb6.
Signs of low iron, and myths
Common symptoms of iron deficiency anaemia are tiredness and lack of energy, shortness of breath, a noticeable heartbeat (palpitations) and pale skin7. See your GP if you notice them: a blood test will tell you, and it's important to find the cause.
MythSpinach is the best source of iron.
FactSpinach does contain iron, but compounds called oxalates stop you absorbing much of it. Meat, fish, lentils and fortified cereals are better sources.
MythMore iron means more energy.
FactOnly if you're low. Extra iron doesn't boost energy when your levels are normal, and too much can be harmful.
MythVegetarians are always low in iron.
FactA well-planned vegetarian or vegan diet can provide enough, especially with beans, lentils, fortified cereals and vitamin C with meals.
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References
- Department of Health. Dietary Reference Values for Food Energy and Nutrients for the United Kingdom (Report on Health and Social Subjects 41). HMSO, London, 1991.
- NHS. Vitamins and minerals: Iron. nhs.uk.
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov.
- Public Health England. McCance and Widdowson's The Composition of Foods Integrated Dataset (CoFID). GOV.UK, 2021.
- Scientific Advisory Committee on Nutrition. Iron and Health. The Stationery Office, 2010.
- NIH Office of Dietary Supplements. Iron: Fact Sheet for Health Professionals. ods.od.nih.gov.
- NHS. Iron deficiency anaemia. nhs.uk.