Mineral
Iron
Iron is an essential mineral best known for its role in producing hemoglobin — the protein in red blood cells that carries oxygen throughout the body. Iron deficiency is the most common nutrient deficiency worldwide and disproportionately affects women, particularly those with heavy periods, during pregnancy, or eating mostly plant-based diets. Beyond oxygen transport, iron is critical for energy production, brain function, immune health, and supporting healthy menstrual cycles. Iron comes in two forms: heme iron (from animal sources, well-absorbed) and nonheme iron (from plants and fortified foods, less absorbed).
What iron is great for
- Supports the production of hemoglobin and red blood cells, helping prevent anemia
- Helps deliver oxygen throughout the body, supporting energy and reducing fatigue
- Replaces iron lost through menstruation, especially important for women with heavy periods
- Supports healthy pregnancy, fetal development, and blood volume expansion
- Aids in cognitive function, focus, and mental clarity
- Supports a healthy immune system and resistance to infection
Top food sources
Values from USDA FoodData Central. Actual nutrient content can vary based on growing conditions, variety, and cooking method. Heme iron from animal sources is absorbed at 15–35%, while nonheme iron from plants is absorbed at only 2–20%.
Iron-rich recipes
See all →Recommended daily intake
| Age | RDA | Pregnant | Breastfeeding |
|---|---|---|---|
| 19–50 years | 18 mg | 27 mg | 9 mg |
| 51+ years | 8 mg | — | — |
These are general guidelines. Individual needs vary based on age, sex, pregnancy, health status, and activity level. Vegetarians and vegans need approximately 1.8× the standard RDA because plant-based (nonheme) iron is less absorbed than heme iron from animal foods. Iron needs drop after menopause due to the absence of menstrual blood loss.
Absorption tips
Pair nonheme iron with vitamin C — Vitamin C dramatically increases nonheme iron absorption. Squeeze lemon on spinach, add bell peppers to bean dishes, or eat citrus alongside fortified cereal to multiply iron uptake.
Avoid coffee, tea, and calcium with iron-rich meals — Tannins in coffee and tea, and calcium from dairy or supplements, can significantly reduce iron absorption. Space them at least 1–2 hours apart from iron-rich meals.
Combine plant and animal iron when possible — Eating heme iron (meat, fish, poultry) alongside nonheme iron (beans, greens) increases the absorption of the plant-based iron — sometimes called the "meat factor."
Cook in cast iron — Cooking acidic foods like tomato sauce in cast iron pans can meaningfully increase the iron content of the food.
Who's most likely to need more
- ·Women with heavy periods, those who are pregnant, or trying to conceive
- ·Vegetarians, vegans, and those with absorption issues (celiac, IBD, frequent antacid use)