From the Guidelines
The daily recommended iron intake for women varies by age and life stage, with 18 milligrams per day recommended for women aged 19-50,8 milligrams daily after age 50,27 milligrams daily for pregnant women, and 9 milligrams daily for breastfeeding women. For women aged 19-50, the recommended dietary allowance (RDA) is 18 milligrams of iron per day due to blood loss during menstruation 1. After age 50, when menstruation typically ceases, the recommendation decreases to 8 milligrams daily. Pregnant women need significantly more iron—27 milligrams daily—to support increased blood volume and fetal development, as stated by the Institute of Medicine 1. Breastfeeding women require about 9 milligrams daily. Iron is essential for producing hemoglobin, which carries oxygen throughout the body, and insufficient intake can lead to iron deficiency anemia, causing fatigue and weakness. Good dietary sources include lean red meat, poultry, fish, beans, lentils, spinach, and iron-fortified cereals. Vitamin C enhances iron absorption, so consuming citrus fruits or tomatoes alongside iron-rich foods is beneficial. Some women may need supplements if dietary intake is inadequate, but these should be taken under medical supervision as excess iron can be harmful.
Key points to consider:
- The recommended dietary allowance (RDA) for iron in pregnant women is 27 mg per day, as noted by the Institute of Medicine 1.
- Nonheme iron, found in vegetarian diets, may be less well-absorbed than heme iron, found in diets containing meat, and the iron requirement may be almost twice as much in women who eat a purely vegetarian diet 1.
- Fortified breads and grain products, such as cereal, are important potential sources of iron, with more than 50% of the iron in the U.S. food supply coming from iron-fortified cereal grain products 1.
- Prenatal vitamins often include a low dose of iron, with the usual dose prescribed in early pregnancy being 30 mg of elemental iron per day, and higher doses sometimes prescribed in populations at increased risk for iron deficiency anemia 1.
It is essential to prioritize the single most recent and highest quality study when making a definitive recommendation, and in this case, the study from the Annals of Internal Medicine 1 provides the most relevant and up-to-date information on the daily recommended iron intake for women.
From the Research
Daily Recommended Iron Intake for Women
The daily recommended iron intake for women varies depending on factors such as age, pregnancy status, and overall health.
- For pregnant women, the recommended daily iron intake is around 27 mg/day 2.
- For non-pregnant women, the recommended daily iron intake is around 18 mg/day, although this can vary depending on the individual's iron status and other factors 3, 4.
- It's worth noting that iron requirements are greater during pregnancy, with a total requirement of approximately 1000-1200 mg throughout the entire pregnancy 5, 4.
- To meet these requirements, women may need to take iron supplements, especially if they are not getting enough iron from their diet alone 2, 3, 4.
Iron Supplementation
Iron supplementation can be an effective way to prevent iron deficiency anemia in women, especially during pregnancy.
- A low daily dose of iron (30 mg elemental iron) during pregnancy can improve women's iron status and protect their infants from iron-deficiency anemia 2.
- Higher dosages of iron may not be recommended due to potential negative effects on mineral absorption, oxidative pathways, and adverse gastrointestinal symptoms 2.
- Iron supplements can be administered on a general or selective basis, with selective supplementation implying screening with serum ferritin in early pregnancy to identify women who can manage without prophylactic iron 3.