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Home > Patient & Family Resources > Health Library > Getting Enough Iron
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Adult (age 50 and older)
Adult (ages 19 to 50)
9 mg to 10 mg
Adolescents (ages 9 to 18)
8 mg to 15 mg
8 mg to 11 mg
Children (birth to age 8)
Ages 4 to 8
Ages 1 to 3
Infants (7 months to 1 year)
Infants (birth to 6 months)
You can get iron from many foods. Beef and turkey are good sources of iron from meat or animal protein. Beans are good sources of iron from plants. Iron from meat is absorbed by your body more fully than iron from plants. Some foods can decrease the amount of iron that your body will absorb. But meat and vitamin C can help your body absorb more iron from plants. Ask your doctor or registered dietitian about how to be sure you are getting enough iron.
Iron-fortified foods include cereals.
1 mg– 2 mg
Beans (cooked or canned)
1 mg– 5 mg
Cereals (iron-fortified, ready to eat)
4 mg– 18 mg
Rice (white, enriched)
Food and Nutrition Board, Institute of Medicine (2011). Dietary reference intakes (DRIs): Recommended dietary allowances and adequate intakes, elements. Available online: http://iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/New%20Material/2_%20RDA%20and%20AI%20Values_Vitamin%20and%20Elements.pdf.
U.S. Department of Agriculture, Agricultural Research Service (2012). Nutrient data laboratory. USDA National Nutrient Database for Standard Reference, Release 25. Available online: http://ndb.nal.usda.gov.
Current as of:
December 17, 2020
Author: Healthwise StaffMedical Review: Kathleen Romito MD - Family MedicineRhonda O'Brien MS, RD, CDE - Certified Diabetes Educator
Current as of: December 17, 2020
Author: Healthwise Staff
Medical Review:Kathleen Romito MD - Family Medicine & Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator
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