Good sources of iron
Good sources of iron include:
- liver (but avoid this during pregnancy)
- dried fruit – such as dried apricots
- wholegrains – such as brown rice
- fortified breakfast cereals
- soy bean flour
- most dark-green leafy vegetables – such as watercress and curly kale
How much iron do I need?
The amount of iron you need is:
- 8.7mg a day for men over 18
- 14.8mg a day for women aged 19 to 50
- 8.7mg a day for women over 50
You should be able to get all the iron you need from your daily diet.
Women who lose a lot of blood during their monthly period (heavy periods) are at higher risk of iron deficiency anaemia and may need to take iron supplements.
Speak to your GP or a registered dietitian for more advice.
What happens if I take too much iron?
Side effects of taking high doses (over 20mg) of iron include:
- feeling sick
- stomach pain
Very high doses of iron can be fatal, particularly if taken by children, so always keep iron supplements out of the reach of children.