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Iron
Established research area
A mineral the body uses to carry oxygen in the blood. Found in red meat, shellfish, beans, and leafy greens; often discussed in relation to energy and tiredness.
Often discussed in relation to
Commonly noted
- Commonly noted
- Iron is a mineral the body uses to make hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body.
- Low intake
- Low iron status is commonly discussed in relation to tiredness, weakness, and pale skin, and can progress to iron-deficiency anemia.
- Higher intake
- Very high iron from supplements is commonly discussed in relation to constipation, nausea, and stomach upset; the commonly cited upper intake level for adults is 45 mg a day.
Source: NIH ODS
Reference intakes
General reference figures for a typical adult, not a personal target.
- rdaadult_female18 mgDRI/NASEM
- rdaadult_male8 mgDRI/NASEM
- uladult45 mgDRI/NASEM
Foods and products containing it
Beef liverFoodFenugreekFoodEdamameFoodDandelion greensFoodMoringa (drumstick)FoodBambara groundnutFoodDuckFoodMulberriesFoodSunchokeFoodShiso (perilla)FoodWood ear mushroomFoodCashew butterFoodOystersFoodWhole-wheat breadFoodSeaweedFoodCurry leafFoodSesame seedsFoodQuail eggFoodRye breadFoodAnchoviesFoodBlack beansFoodMusselsFoodCoconut milkFoodAmaranth leafFoodKoya-dofu (freeze-dried tofu)FoodClamsFoodCoconutFoodElderberriesFoodCarawayFoodMuesliFoodJaggeryFoodMolokhia (jute leaf)FoodSorrelFoodNori (dried laver)FoodHearts of palmFoodBlack sesameFoodInstant oatsFoodRaisinsFoodOlivesFoodOctopusFoodGround beefFoodTarragonFoodWater spinach (kangkong)FoodMarjoramFoodCashewsFoodKombu (kelp)FoodBreakfast cereal (fortified)FoodBisonFoodThymeFoodLambFoodGreens powderSupplementTahiniFoodAmaranth (grain)FoodTofu skin (yuba)FoodPumpkin seedsFoodZa'atarFoodHijikiFoodCapersFoodSpinachFoodBagelFoodOatmealFoodGoat meatFoodCentury eggFoodKomatsunaFoodPassionfruitFoodFarroFoodWheat flourFoodWhite breadFoodDark chocolateFoodDragon fruitFoodChicken liverFoodPerilla leaf (kkaennip)FoodFreekehFoodFonioFoodCassava leafFoodCoriander seedFoodIron (supplement)SupplementSourdough breadFoodRyeFoodCacaoFoodKidney beansFoodGranolaFoodSpeltFoodOatsFoodCowpeas (black-eyed peas)FoodAdzuki beansFoodChia seedsFoodBeef kidneyFoodRed lentils (masoor)FoodGoji berriesFoodPinto beansFoodFava beansFoodQuailFoodBlack riceFoodQuinoaFoodTofuFoodBeefFoodSoybeansFoodTeffFoodHominyFoodMolassesFoodSun-dried tomatoFoodTurmericFoodMung beansFoodTamarindFoodCuminFoodBanana flowerFoodEpazoteFoodVenisonFoodLentilsFoodTigernutsFoodSwiss chardFoodChickpeasFoodTempehFoodHummusFoodPastaFoodCannellini beansFoodPrenatal vitaminSupplementBulgurFoodNettleFoodNattoFoodRapiniFoodSorghumFoodNigella seedFoodWorth knowing
Iron supplements can cause digestive upset, and iron products are a common cause of accidental poisoning in young children — keep them out of reach.