Iron absorption

Iron is an important mineral that plays important physiological roles in the body. In particular, iron is involved in transporting oxygen in the body, assisting the immune system and supporting healthy skin, nails and hair.

Those who are low in iron may experience symptoms such as:

• Tiredness

• Irritability

• Lack of energy

• Poor concentration

• Brittle hair and nails

• Lightheadedness and dizziness

Iron is found in many different foods, however the iron found in plant foods (non-haem iron) is absorbed differently to the iron found in animal foods (haem iron). Foods containing haem iron are better absorbed than foods with non-haem iron, although it is estimated that 85-90% of total iron intake comes from non-haem iron sources, while 10-15% comes from the haem form due to consumption rates of foods.

To increase iron absorption, try the following:

1. Consume foods that are rich in haem iron at least 3 times per week, these include organ meats, red meat, poultry and fish.

2. If you are vegetarian, vegan or plant-based aim for a variety of non-haem iron-rich foods daily. Good sources of non-haem iron include:

   • Fortified cereals, rice, wheat & oats

   • Dark green leafy vegetables e.g. spinach and kale

   • Dried fruits e.g. raisins and apricots

   • Beans e.g. lentils and soybeans

3. Consume vitamin C-rich foods to help increase the absorption of non-haem iron by about 50% e.g. oranges, broccoli, capsicum, strawberries etc.

4. Avoid consuming tea, coffee, dairy and caffeinated soft drinks close to meal times as these can reduce iron absorption

5. A high-fibre diet may also reduce absorption as foods such as whole grains, cereals, soy, nuts and legumes contain phytate which hinders absorption. We would not recommended completely cutting out high-fibre foods, but if you are anaemic you could look into consuming these foods at different times to iron-rich foods.

Risk factors for iron deficiency

• Menstruating females because of loss of blood during menstruation

• Infants and children, particularly those who are low birth weight or born prematurely and during growth spurts

• Vegetarians, vegans and those who follow plant-based diets

• High intensity training - regular exercise increases the body’s need for iron because training promotes red blood cell production (which uses iron) and iron is also lost through sweating

Recommendations of iron intake by life stage and gender

Children:

• 1-8yrs - approx. 10mg/day

• Boys: 9-18yrs - approx. 10mg/day

• Girls:

  • 9-13yrs - 10mg/day

  • 14-18yrs - 15mg/day

Adults:

• Men: 19yrs & over - 8mg/day

• Women:

  • 19-50yrs - 18mg/day

  • 51yrs & over - 8mg/day

Pregnancy: 27mg/day

Lactation: approx. 10mg/day

Supplementation

Supplementation may be recommended for those who are iron deficient, it is important that you speak to your health professional (GP, dietitian, specialist) about iron supplementation.