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  • Adriano dos Santos

Iron, recommended daily intake



What is iron?


Iron is an essential mineral that our body needs in order to grow, develop and function normally. It is an important component of hemoglobin, the substance in red blood cells that carries oxygen from lungs and transport it throughout our body. Also, our body uses it for the production of certain hormones and it improves our concentration and restores sleep.


What is the recommended daily intake?


The amount of iron you’ll need to take each day depends on many variables, such as your age, sex, health condition and the type of diet you are on.


Vegans and vegetarians need almost twice as much iron than the typical person who eats meat.


Kids, adolescents, pregnant women, athletes and people who are exposed to the greater

physical stress everyday also have higher needs for iron.


Insufficient iron levels can cause anemia - red blood cells deficiency which can make you feel weak and tired, which can affect your immune system. However, in high amounts, it can be toxic, so you’ll need to optimize your daily intake.


If you are a male over 18, you need to take approximately 8,7mg a day. On the other hand, women from 18 to 50 years of age need 14,8mg a day.




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