Information about iron
Why do I need iron?
Iron is needed to make hemoglobin, which is a protein inside the red blood cell that carries oxygen to all parts of your body.
What happens if I don’t have enough iron?
Without enough iron you may:
- feel tired
- feel weak
- have pale skin
- experience shortness of breath or chest pain
- feel dizzy
- experience headaches
- have restless legs, especially at night
- have disturbed sleep
- have an upset stomach
Iron & Diet
How do I get iron from my diet?
There are two main sources of iron:
- Heme iron comes from animal sources (e.g. beef)
- Non-heme iron comes from plant sources (e.g. spinach)
How much iron should I get from food each day?
| Women under 50 | 18 mg/day |
| Women over 50 | 8 mg/day |
| Pregnant women | 27 mg/day |
| Men | 8 mg/day |
Learn more about foods with higher iron content »
Foods with higher iron content
|
SERVING SIZE |
IRON (mg) | |
|---|---|---|
| Animal source | ||
| Beef |
75 g (2.5 ounces) |
3 |
| Ground meat (chicken, pork, turkey) | 75 g (2.5 ounces) | 1.5 |
| Chicken | 75 g (2.5 ounces) | 2 |
| Pork | 75 g (2.5 ounces) | 1.1 |
| Pork liver | 75 g (2.5 ounces) | 13 |
| Beef liver | 75 g (2.5 ounces) | 5 |
| Clams | 75 g (2.5 ounces) | 21 |
|
Eggs |
2 large | 1.2-1.8 |
|
Plant source | ||
|
Pumpkin or squash seeds |
60 mL (1/4 cup) |
8.5 |
| Tofu |
175 mL (3/4 cup) |
8 |
| Lentils |
175 mL (3/4 cup) |
5 |
|
Beans (white, kidney, navy, black, pinto) |
175 mL (3/4 cup) |
2.5-5 |
|
Baked beans |
175 mL (3/4 cup) |
2.2 |
|
Nuts (cashews, almonds, hazelnuts, pistachio, macadamia) |
60 mL (1/4 cup) |
1.5-2.2 |
| Hummus |
60 mL (1/4 cup) |
1.4 |
|
Blackstrap molasses |
15 mL (1 Tbsp) |
3.6 |
| Cream of wheat |
175 mL (3/4 cup) |
6 |
| Oatmeal (instant) |
175 mL (3/4 cup) |
6 |
| Cereal, dry |
30 g |
check product label |
|
Granola bar – oat, fruits and nut |
1 bar |
2.3 |
|
Spinach, cooked |
125 mL (1/2 cup) |
3.5 |
|
Potato with skin |
1 large |
2 |
|
Apricots, dried |
60 mL (1/4 cup) |
1.6 |
|
Kale, cooked |
125 ml (1/2 cup) |
1.3 |
|
Tomato sauce |
125 ml (1/2 cup) |
1.3 |
Why might I need iron supplements?
- Your body’s iron stores are low because of blood loss from things like menstruation, or if you have bleeding ulcers in the stomach or intestine, or after surgery
- You do not eat eggs, meat, fish or poultry
- You are living with certain chronic diseases such as cancer
- You are pregnant or are breastfeeding
- You are going for surgery in the next 4 – 6 weeks and need to boost your iron and hemoglobin levels. This may help avoid a blood transfusion.
People with a rare medical condition called hemochromatosis should NOT take iron supplements.
Ask your doctor if you would benefit from iron supplements, especially if surgery is being planned, or you are pregnant.
Which iron supplements are best for me? »
Oral Iron Supplements
|
Iron supplements | Side effects | Benefits | Disadvantages |
|---|---|---|---|
|
Plant Source * recommended dosage for Palafer is 300 mg once a day |
May cause stomach side effects such as pain, nausea, bloating, constipation and black stools |
Inexpensive |
Poor absorption if taken with antacids, calcium, dairy products, tea, coffee or food |
|
Plant source |
As above |
May be better tolerated with fewer side effects |
Not covered by most drug plans and is more expensive |
|
Animal Source |
As above |
May be better tolerated with fewer side effects |
Not covered by most drug plans and is more expensive |
For the best iron absorption take iron pills on an empty stomach at the same time as Vitamin C (500 mg). Iron salts may interfere with prescription medication you are taking – check with your pharmacist or doctor.
Intravenous Iron
Intravenous (IV) iron may be used if:
- You have severe iron deficiency causing a low hemoglobin level
- You are unable to take oral supplements due to severe side effects
- There is not enough time to use oral supplements to bring up your iron level, such as before surgery
- Your intestine is unable to absorb oral iron due to surgery or condition
Side effects are rare, but may include joint pain or swelling, nausea, vomiting, diarrhea, and even more rarely, a drop in blood pressure. These side effects resolve fairly quickly after the infusion.
The iron infusion is given in hospital and takes about two hours for each infusion. Often more than one infusion is needed. If this option is best for you, your physician will let you know.
