Iron Recommended Dietary Allowance (RDA)
Iron RDA depends on age and sex and whether you are pregnant or breastfeeding, see US Dietary Guidelines for Americans 2020–2025. Excessive intake may have adverse effects.
Use our
free Key Nutrients RDA Calculator app to calculate your RDA and use our Iron Counter & Tracker for energy and brain and immune health.
Iron is a critical component of hemoglobin
- A lack of iron lowers the level of hemoglobin in red blood cells (ie causes anemia) and as a result, impairs the delivery of oxygen to all body organs, tissues, and cells.
- Iron deficiency is common in menstruating women, vegetarians and vegans (plant-based iron is non-heme and is less bioavailable than heme iron from animal sources) and people on low-protein, ultra-processed food (UPF), restricted (eg gluten-free, dairy-free) and fad diets
- Symptoms of iron deficiency include excessive fatigue due to the anemia (which can lead to heart and other muscle damage), impaired mental and physical development, and immune dysfunction
- Extra iron is needed during pregnancy.
- The app can also help people with hemochromatosis avoid iron overload.
Infographic: Key roles of a healthy iron intake and effects of iron deficiency
Oxygen supply for energy
Iron deficiency causes extreme fatigue
Brain health
The brain needs a good energy supply to function effectively. An impaired energy suppy leads to brain fog and cognitive impairment
Immune function
The immune system depends on energy to carry out its many functions in protecting the body from infections and other diseases
