The human body uses iron to create hemoglobin, a protein in blood that carries oxygen. Without enough iron in your system, there is not enough hemoglobin created and therefore parts of your body don’t receive as much oxygen as they need. We also use iron in other processes in the body, including making myoglobin (similar to hemoglobin, but brings oxygen to muscles specifically), growth and development, and the creation of some hormones.

Iron also has other benefits such as: 

  • Healthy pregnancy
  • Athletic performance
  • Increased energy

Recommended Daily Intake

Females of child-bearing age and female athletes have a higher risk of iron deficiency. As you can see in the chart below, females in general have a higher required intake of iron. Check out the chart below to see where your iron intake requirements fall. 

  Female Male Pregnant Breastfeeding
Birth to 6 months 0.27 mg 0.27 mg - -
Infants 7-12 months 11 mg 11 mg - -
Children 1-3 years 7 mg  7 mg - -
Children  4-8 years 10 mg 10 mg - -
Children 9-13 years 8 mg 8 mg - -
Teens 14-18 years 15 mg 11 mg 27 mg 10 mg
Adults 19-50

18 mg

8 mg  27 mg 9 mg
Adults 51+

8 mg

8 mg - -

Deficiency Signs and Symptoms 

Because iron is a key component of the hemoglobin within blood that transports oxygen, cardiovascular system signs and symptoms are common when you lack iron. 

If you are iron deficient, you may experience:
  • Anemia 
  • General fatigue 
  • Weakness 
  • Pale skin 
  • Shortness of breath 
  • Dizziness 
  • Strange cravings to eat items that aren’t food such as dirt, ice, or clay 
  • A tingling or crawling feeling in the legs 
  • Tongue swelling or soreness 
  • Cold hands and feet 
  • Fast or irregular heartbeat 
  • Brittle nails 
  • Headaches 
  • Decreased ability to fight off infections 
  • Decreased ability to regulate their body temperature 

Food Sources 

Iron comes in two different forms: "heme" and "non-heme". Heme iron is present in animal sources, and non-heme iron is from plant sources. Our bodies better digest and use the heme variety but both are excellent sources of iron. Both plant and meat options for including iron in your diet are listed below. 

  • Organic spirulina
  • Grass-Fed meat and liver
  • Wild-Caught seafood
  • Pasture-Raised eggs and poultry 
  • White beans, lentils, chickpeas, organic spinach, kidney beans, and peas. 
  • Organic sprouted nuts and seeds, and some dried fruits, such as raisins. 

*Eating iron with vitamin C-rich foods helps with iron absorption.*

Healthy Beings' Strategies to Address Deficiency

Healthy Beings offers supplements and services that can mitigate and address deficiencies you might be struggling with. We also offer recommendations beyond our current available inventory. You will find suggestions below that can help prevent a deficiency. If you are not sure if you have a deficiency, contact us HERE and we will answer questions you might have. 


Maintain Optimal Levels!




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