What is Iron?

In short

Iron is a mineral that your body needs in small amounts. It is part of haemoglobin, the red pigment in blood.

What does the body need it for?

Iron contributes to normal formation of red blood cells and haemoglobin. It contributes to normal oxygen transport in the body and to the reduction of tiredness and fatigue.

Where is it found?

• Beef (100 g)2.5 mg
• Cooked lentils (150 g)4 mg
• Rolled oats (50 g)2 mg

How much is good?

NRV (EU reference value)

14 mg

Too much

Maximum per daily dose (BfR)

6 mg

Too much iron can cause nausea, abdominal pain and constipation. A large overdose can cause poisoning. Have your iron status checked by a doctor before taking iron supplements. EFSA considers up to 40 mg of iron a day from all sources safe for adults.

Interactions

• Vitamin C and Iron

  Vitamin C improves iron absorption.

• Iron and Zinc

  High amounts of iron (from about 25 mg) can lower zinc absorption when both are taken together on an empty stomach. Take them at different times or with food.

• Iron and Thyroid hormone

  Take the thyroid tablet in the morning on an empty stomach, and minerals at least 4 hours later.

• Iron and Osteoporosis medicines

  Keep the interval from the osteoporosis medicine stated in the package leaflet.

• Calcium and Iron

  Calcium reduces iron absorption. Take 2 hours apart.

• Iron and Antibiotics (currently taking)

  With certain antibiotics (for example doxycycline or ciprofloxacin) the antibiotic works less well otherwise. Take minerals at least 2 hours before or 4 to 6 hours after, see the package leaflet for details.

Other names

Fe, Ferrum, Iron, Hierro

Source

EU Regulation 432/2012; EFSA 2024; BfR