The recommended dietary allowance (RDA) for iron varies depending on a woman's reproductive stage. In general, it is recommended that women between the ages of 19 and 50 consume 18 milligrams of iron per day, and women over 50 need 8 milligrams per day.
Pregnant women should increase their iron intake, ideally to 27 milligrams per day. For a breastfeeding woman, her RDA is 9 milligrams of iron.
Clark notes that the RDA is a general recommendation and that your needs may vary depending on your individual health history. For example, a woman who experiences early menopause and stops menstruating at age 45 may not need 18 milligrams of iron per day, whereas someone who menstruates after age 50 may need 8 milligrams of iron per day instead of 8. You may need 18 milligrams of iron.
Always consult a nutritionist, nutritionist, or doctor before taking iron supplements, as RDAs must be customized to your specific situation.
Potential side effects of taking iron supplements
Our bodies need iron, but too much iron can be dangerous. Excess iron can cause side effects such as constipation, nausea, and abdominal pain (especially on an empty stomach).
In more severe cases, large amounts of excess iron can cause symptoms such as:
- Stomach ulcer and inflammation of the stomach lining
- Decreased absorption of zinc
- Heart disease in cases of liver cancer, cirrhosis, or hereditary hemochromatosis, a condition in which toxic levels of iron accumulate in the body
Very high doses of iron (hundreds or thousands of milligrams) can cause organ failure, coma, convulsions, and even death.
There are also side effects specific to supplements that you should be aware of. “Iron supplements have historically caused constipation,” Meyer says. It can also cause diarrhea and, in severe cases, abdominal pain and nausea, Meyer added. If you experience abdominal pain, nausea, or tarry or red-striped stools, you should contact your health care provider as soon as possible.
