how much iron should you eat per day?
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The average daily iron intake from foods and supplements is 13.7–15.1 mg/day in children aged 2–11 years, 16.3 mg/day in children and teens aged 12–19 years, and 19.3–20.5 mg/day in men and 17.0–18.9 mg/day in women older than 19. The median dietary iron intake in pregnant women is 14.7 mg/day [5].
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Drink lots of liquid, especially water Water is best. Most healthy people should try to drink six to eight, 8-ounce glasses of liquid each day.
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Iron also is important for breastfeeding mothers. If you are 18 years of age or younger, you should get 10 milligrams of iron per day. For those over 19, the suggested daily intake is 9 milligrams.
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['Fruits and vegetables every day. ... ', '1,300 milligrams (mg) of calcium daily. ... ', 'Protein to build muscles and organs. ... ', 'Whole grains for energy. ... ', 'Iron-rich foods. ... ', 'Limiting fat.']
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How much iron do men need daily? The normal hemoglobin range is 13.5-17.5 grams of hemoglobin per deciliter of blood for men. On average, a man only needs to consume 10 mg of iron a day to maintain healthy levels. Men tend to store more iron in their bodies than women, which is why iron deficiency is rare in men.
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Meats, fish, nuts and peanuts are common protein-packed foods rich in iron. In addition, foods such as raisins, beans, whole grains, rice flakes and watermelon can help restore your body's iron to keep you healthy.
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They also need to get enough vitamin C, which helps the body absorb iron from food. The USDA recommends that women between the ages of 19 and 50 get 18 mg of iron a day, while women ages 51 and older and men 19 years and beyond need 8 mg a day.
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You need at least 27 mg of iron, but try not to get more than 45 mg each day during your pregnancy or while breastfeeding. Be sure to take iron supplements exactly as your doctor recommends.
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The dosage for iron supplements varies from person to person. Talk to your doctor about how much you need to take. Traditionally, a daily dosage of 150 to 200 mg of iron is given, usually spread over three smaller doses of around 60 mg. Time-released iron supplements are also available.
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Current clinical guidelines recommend a high-dose supplement of 80-105 mg of elemental iron. But clinical trials have also found 60 mg may be enough to effectively treat women with iron deficiency. Doctors frequently recommend over-the-counter iron treatment in the form of ferrous sulphate, such as Ferro-Gradumet.
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The Institute of Medicine recommends that all adults should consume 0.83 grams of protein per kilogram of body weight per day. This amounts to 56 grams per day for the average male and 46 grams per day for the average female.
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The RDA for iron is 8 mg/day for adult men and for post-menopausal women and 18 mg/day for pre-menopausal women. Vegetarians (including vegans) may need up to 1.8 times more iron. Note that the top iron sources are vegan.
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Consult your doctor or dietitian if you're not sure how much PB you should eat, but a good general rule of thumb is around one to two tablespoons a day. Newell said a healthy serving of any high-fat food is roughly two tablespoons.
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The CDC recommends that all pregnant women take a 30 mg/day iron supplement, unless they have hemochromatosis. For women with a low ferritin level and anemia, iron supplementation should be increased to 30 to 120 mg daily.
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Infants ages 7–12 months need 11 milligrams of iron a day. Toddlers ages 1–3 years need 7 milligrams of iron each day. Kids ages 4–8 years need 10 milligrams while older kids ages 9–13 years need 8 milligrams.
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Babies given iron-fortified formula do not need added iron. Infants ages 7–12 months need 11 milligrams of iron a day. Toddlers ages 1–3 years need 7 milligrams of iron each day. Kids ages 4–8 years need 10 milligrams while older kids ages 9–13 years need 8 milligrams.
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Your baby needs iron to make his own blood. During pregnancy you need 27 milligrams of iron each day. Most prenatal vitamins have this amount. You also can get iron from food.