Iron is found naturally in many foods and is added to some fortified food products. White beans, lentils, spinach, kidney beans, peas as well as nuts and some dried fruits (e.g raisins) are also good sources of iron.
The best dietary source of absorbable iron (known as heme) is lean red meat. Chicken, turkey and fish are also sources of iron, but they contain less iron than red meat.
Many people who eat a balanced and varied diet might get enough iron, yet others may need to take additional amounts to meet their needs.
Learn More About Risk FactorsIn foods, non-heme iron, estimated to account for 85 - 90% of our total iron intake, primarily comes from plant sources including grains, vegetables as well as fortified foods. Heme iron, is found in animal foods that contain hemoglobin such as meat, fish and poultry, and accounts for 10 - 15% of our iron intake.
Digestive side-effects are associated with some iron supplement formulations
Since people do not always get enough iron from their diets to meet their body's demands, iron supplementation may be necessary.< Unfortunately, as many as 50 % of people using using traditional iron supplement formulations experience digestive side-effects such as heartburn, nausea, stomach cramps, constipation, diarrhoea and black stool.
The digestive side-effects are due to irritation of the digestive tract mucosal lining by the iron. These unpleasant side-effects result in people stopping their iron supplement, leaving their iron deficiency untreated. In order to reduce the irritation of the digestive tract mucosal lining, it is recommended that some iron supplements be taken with food.
Taking iron supplementation with food may reduce the digestive side-effects experienced. However, food and beverages can compete with iron for absorption. This is because the nutrients from food and beverages are absorbed into the body through the same absorption channels as the iron contained in iron supplements. Taking iron supplements with food or beverages can reduce the absorption of the iron by 40%. It is therefore advised to choose a supplement which can be taken with or without food.
Food which reduces iron absorption | Beverages which reduce iron absorption |
---|---|
Cereals such as wheat, rice, and maize | Tea |
Legumes such as soy or beans | Coffee |
Vegetables | Cocoa |
Fruit | Red wine |
Milk products | |
Wheat gluten |
Iron bisglycinate chelate, the type of iron in Ferrous Forte®, is chemically formulated to facilitate less direct exposure of the stomach mucosal lining to its iron, resulting in less stomach lining irritation and fewer digestive side effects.
The amount of iron we need is dependant on a variety of factors. The table below contains the Recommended Dietary Allowances (RDA) for iron, with the the maximum allowed iron per day being 24 mg. Speak to your doctor or pharmacist for advice on the iron intake that will meet your daily requirements.
Age | Male | Female | Pregnancy | Lactation |
---|---|---|---|---|
Birth - 6 Months | 0.27 mg$ | 0.27 mg$ | ||
7 - 12 Months | 11 mg | 11 mg | ||
1 - 3 Years | 7 mg | 7 mg | ||
4 - 8 Years | 10 mg | 10 mg | ||
9 - 13 Years | 8 mg | 8 mg | ||
14 - 18 Years | 11 mg | 15 mg | 27 mg | 10 mg |
19 - 50 Years | 8 mg | 18 mg | 27 mg | 9 mg |
51+ Years | 8 mg | 8 mg |
The iron that people get from food sources is not always readily absorbed by the body. The good news is that the Ferrous Forte® range has two distinct combination iron supplements to help you maintain healthy iron levels.
Choose the Ferrous Forte® iron supplement that is right for you.