This appears to be particularly true in female endurance athletes, such as long-distance runners. Iron deficiency is more common among athletes, especially young female athletes, than in individuals who do not lead an active lifestyle. Low iron levels may result in a lack of focus, increased irritability, and reduced stamina. Iron carries oxygen to the muscles and brain and is crucial for both mental and physical performance. Insufficient iron in the diet can affect the efficiency with which the body uses energy. It is argued that all pregnant women should take 30 to 60 milligrams (mg) of iron supplements on every day of their pregnancy, regardless of their iron levels. However, research is ongoing as to the possibility of recommending additional iron to all pregnant women, even those with normal iron levels. It is clear that iron supplements are needed for women who are both pregnant and iron-deficient. Pregnant women with low iron may be more prone to infection because iron also supports the immune system. Low iron intake during pregnancy increases the risk of premature birth and low birth weight, as well as low iron stores and impaired cognitive or behavioral development in infants. While the body typically maximizes iron absorption during pregnancy, insufficient iron intake or other factors affecting the way iron is absorbed can lead to iron deficiency. As a result, the demand for iron also increases. Share on Pinterest Iron is important for maintaining a healthy pregnancy.īlood volume and red blood cell production increase dramatically during pregnancy to supply the growing fetus with oxygen and nutrients. This is because many iron-rich foods also contain a range of other beneficial nutrients that work together to support overall health. It is better to try to consume enough in the diet alone by removing or reducing factors that may hinder iron absorption and consuming iron-rich foods. Iron supplements can be helpful when people find it difficult to take in enough iron through only dietary measures, such as in a plant-based diet.

When lactating at older than 19 years: 9 mg.

When lactating between 14 and 18 years of age: 10 mg.

Vegetarians also have different iron requirements. The Recommended Daily Allowance (RDA) for elemental iron depends on a person’s age and sex. Share on Pinterest A person’s age and sex can affect the amount of iron they need in their diet.

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