Iron Supplementation
Why is Iron Important?
Iron is essential for red blood cell production, which carries oxygen throughout the body. Low iron levels can cause fatigue, weakness, dizziness, shortness of breath, and anemia.
Recommended Daily Iron Intake
| Age & Group | Recommended Daily Intake (mg) |
| Children (4-8 years) | 10 mg |
| Children (9-13 years) | 8 mg |
| Teens (14-18 years) | Boys: 11 mg, Girls: 15 mg |
| Adults (19-50 years) | Men: 8 mg, Women: 18 mg |
| Pregnant Women | 27 mg |
| Adults 51+ years | 8 mg |
Best Food Sources of Iron
Heme Iron (Best Absorbed – Animal Sources)
✔ Red meat (beef, lamb, liver) – 2-3 mg per serving
✔ Chicken & turkey – 1-2 mg per serving
✔ Seafood (oysters, clams, tuna) – 2-6 mg per serving
Non-Heme Iron (Plant-Based Sources, Needs Vitamin C for Better Absorption)
✔ Spinach, kale – 2-4 mg per cup
✔ Lentils, beans – 3-5 mg per cup
✔ Tofu – 3 mg per ½ cup
✔ Fortified cereals – 10-18 mg per serving
✔ Nuts & seeds (pumpkin seeds, cashews) – 1-2 mg per serving
Iron Supplements
🔹 Ferrous sulfate (325 mg) = 65 mg elemental iron (most common)
🔹 Ferrous gluconate (325 mg) = 35 mg elemental iron (gentler on the stomach)
🔹 Ferrous fumarate (325 mg) = 106 mg elemental iron (high potency)
How to Take Iron Supplements
✔ Take on an empty stomach for best absorption (1 hour before or 2 hours after meals).
✔ Take with Vitamin C (orange juice, citrus fruits) to improve absorption.
✔ Avoid coffee, tea, dairy, or calcium supplements within 2 hours of taking iron, as they block absorption.
Possible Side Effects & How to Manage Them
⚠ Constipation – Drink plenty of water, eat fiber-rich foods, and consider a stool softener if needed.
⚠ Stomach upset – Take with a small snack if needed but avoid dairy.
⚠ Dark stools – This is normal and harmless.
⚠ Nausea – Try a lower dose or slow-release iron supplement.
When to Seek Medical Help
🚨 Severe stomach pain or vomiting
🚨 Signs of iron overload (joint pain, fatigue, heart issues)
🚨 No improvement in anemia symptoms after 1-2 months of supplementation
Bottom Line
✔ Get iron from food first; supplement only if needed.
✔ Take with Vitamin C and avoid calcium/dairy at the same time.
✔ Be patient—iron levels take weeks to improve.
✔ Manage side effects with water, fiber, and proper timing.
Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.
