Iron

• Moving oxygen. Red blood cells need iron to make haemoglobin, which carries oxygen around the body. [1]
• Keeping up your supply. Food replaces iron lost over time; heavy periods and pregnancy can increase the need for attention. One low-iron meal does not cause deficiency. [1] [3]
• Replacing a diagnosed shortage. A clinician may prescribe iron for iron-deficiency anaemia and investigate why it happened. Extra iron is not a general energy boost. [3]

Beans, lentils, whole grains, tofu, nuts and vegetables supply iron, as do meat and fish. Iron in animal foods tends to be absorbed more readily. Add fruit or peppers to a bean meal: vitamin C helps absorb plant iron. Tea or coffee with meals can reduce absorption, but there is no need for a blanket ban. [1]

Dietary choices are useful, but food advice alone is not treatment for diagnosed anaemia. [3]

Dutch daily food advice is 11 mg for men and women after menopause, and 16 mg for women aged 18 or older before menopause, during pregnancy and while breastfeeding. These are amounts from food, not tablet doses. Periods, pregnancy and early childhood can increase the chance of deficiency; discuss pregnancy concerns with a clinician or midwife. [1]

Children need different amounts. Eating less on one day does not tell you whether your iron stores are low. UK NHS advice differs from Dutch advice. Despite lower average absorption of iron from plants, Voedingscentrum does not routinely recommend a higher Dutch food target for vegetarians. [1][2]

Low iron stores can precede anaemia. Iron deficiency anaemia means haemoglobin production has also been affected. Possible symptoms include tiredness, pale skin, breathlessness and restless legs, but none proves iron deficiency by itself. B12 or folate deficiency and blood loss may also feature in an anaemia investigation.[1][3]

See a clinician for persistent symptoms, heavy menstrual bleeding or suspected anaemia. Blood tests and an assessment of causes may be needed; possible gastrointestinal blood loss must not simply be dismissed as a dietary shortfall. Read iron deficiency for the distinction between stores, anaemia and treatment.[3]

Prescribed iron tablets can replace missing iron in confirmed iron-deficiency anaemia. A clinician also investigates the cause, such as heavy periods or gut bleeding, and checks the blood response. Diet can support care but may not replace treatment. [3]

Tablets can cause nausea, stomach pain, constipation or diarrhoea. Discuss side effects rather than stopping prescribed care yourself. High doses for unexplained tiredness may be harmful and delay investigation. [2] [3]

Voedingscentrum generally advises against routine iron supplements for healthy people. If someone nevertheless chooses one without a medical indication, its advice is not to exceed the recommended daily amount for their group from supplements; this is distinct from physician-prescribed treatment. Hereditary iron overload requires particular caution.[1]

High doses can cause digestive symptoms. Keep iron tablets firmly out of children's reach: overdose can be fatal in young children. Seek immediate medical advice if a child may have swallowed them; use the local emergency number if life is in immediate danger. A safety threshold is not a daily target.[2][3]