Iron Recommended Dietary Allowance (RDA) is based on age, sex, and whether pregnant or breastfeeding
(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 — see
https://apps.apple.com/us/app/key-nutrients-rda-calculator/id6478463996
Iron plays a key role in:
Oxygen supply for energy
Iron in hemoglobin & myoglobin binds to oxygen and delivers it to the body and muscles, respectively. The oxygen plays a key role in the production of energy to fuel all body processes & muscle function. Iron deficiency is a common cause of anemia, leading to fatigue and weakness
Brain health
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Immune function to protect from infection
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Use FLMC's Iron Counter and Tracker for energy, brain, and immune health
- 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 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.