Iron is an essential mineral that plays a crucial role in our bodies' health and well-being. This article will explore the importance of iron, the symptoms and consequences of iron deficiency, its many vital functions in the body, the recommended daily intake of iron, and why iron is so important for our overall health.
What is iron?
Iron is an element that occurs naturally in the Earth's crust and exists in different forms. For humans, iron is a life-essential component needed to maintain good health. It plays a key role in the formation of hemoglobin, the protein found in red blood cells that transports oxygen from the lungs to all the body's cells. Without enough iron, our bodies cannot function effectively. Iron deficiency is a common health issue that arises when the body does not have enough iron to meet its needs. Without adequate iron in the body, one may feel fatigue and weakness, shortness of breath, pale skin, and an increased susceptibility to infections.
What is iron good for?
Iron has several important functions in the body:
- Iron contributes to the normal formation of red blood cells and hemoglobin.
- Iron contributes to normal oxygen transport in the body.
- Iron contributes to normal energy metabolism.
- Iron contributes to the normal function of the immune system.
- Iron contributes to normal cognitive function.
- Iron helps reduce fatigue and exhaustion.
- Iron plays a role in the cell division process.
Hemoglobin, which contains iron, is crucial for transporting oxygen from the lungs to the body's tissues and organs. Therefore, maintaining adequate iron levels is important for sustaining good cognitive function and concentration.
How much iron do you need per day?
The recommended daily amount of iron varies depending on age, gender, and lifestyle. In general, adult women need more iron than men due to menstrual blood loss. Here are some guidelines:
Men 14–18 years: 11 mg
Women 14–18 years: 15 mg
Men 19 years and older: 8 mg
Women 19 years and up to menopause: 18 mg
Women after the last menstrual period: 8 mg
Pregnant: 27 mg
Lactating: 10 mg
Can you overdose on iron?
Iron can be overdosed. The UL value (Upper Level or Tolerable Upper Intake Level) is a term used in nutrition science to indicate the highest daily amount of a nutrient that can be consumed without risking negative health effects. The UL value is set by expert panels that evaluate the available scientific research on nutrients and their potential risks. They take into account all known sources of the nutrient, including food, supplements, and, in some cases, fortified foods. The UL value for iron is 60 mg of iron per day from supplements, according to CRN.
Summary of iron
Iron is an important part of our health and is necessary for oxygen transport, energy production, immune function, and cognitive function. Iron deficiency can lead to serious health problems, including anaemia. It is important to be aware of your iron intake and consult a doctor if you suspect iron deficiency. By understanding the importance of iron and ensuring you get enough of this mineral, you can maintain good health and well-being.
Sources & References
Livsmedelsverket: https://www.livsmedelsverket.se/livsmedel-och-innehall/naringsamne/salt-och-mineraler1/jarn
Naigamwalla DZ, Webb JA, Giger U. Can Vet J. 2012 PMCID: PMC3280776.
