Iron is an essential mineral that you can only obtain through food, and not getting enough of it can significantly impact your health.
A lack of iron in your diet can make you feel fatigued, sleepy and unable to concentrate.
Here's the facts about iron and your diet.
Iron 101
- You lose iron through sweating, blood loss and shedding of intestinal cells1
- There are two types of iron, with haem iron coming from animal-based foods and non-haem iron that comes from plant-based foods
- Iron deficiency is when your body's iron stores are too low. Common causes include pregnancy, vigorous exercise, and not getting enough iron in your diet1
How much iron does my body absorb?
The average person needs to absorb a small amount of iron each day, but we need to consume several times the amount as our body only absorbs a fraction of the iron in our food.
A healthy body absorbs around 18% of the iron available in a typical Australian diet, but you may be absorbing less than that1.
The recommended daily intake of iron varies depending on your age group and life stage, but for women aged 19-50, you should have 18mgs of iron in your diet; for men aged 19 years and older, you should have 8mgs1.
Iron in your food
Luckily, you can add plenty of iron-rich foods to your diet, whether you're after haem iron (iron from animal-based foods) or non-haem iron (iron from plant-based foods).
Some haem iron-rich foods include eggs, fish, poultry and red meat2. This type of iron can be easier for your body to absorb.
Some non-haem iron-rich foods include dried apricots, tofu, oats, seeds and legumes such as lentils and chickpeas. Non-haem iron foods are a little more challenging for your body to absorb, but they're a valuable source of dietary iron1,2.
Most of the iron in the Australian diet comes from non-haem iron sources, even if you eat meat.
What if I've been diagnosed with an iron deficiency?
Some groups are at a higher risk of being diagnosed with an iron deficiency, including1:
- Menstruating women, especially those who have heavy periods
- Toddlers who drink too much cow's milk
- Aboriginal Australians
- Regular blood donors
- People who take aspirin as a regular medicine
Iron deficiency anaemia develops when the body doesn't have enough iron, and it can cause poor concentration or a lack of energy.
If you're worried about your iron levels, visit your healthcare professional.
Why Ferrogen
After diagnosing you with iron deficiency anaemia, your doctor may recommend that you take iron supplements like Ferrogen.
Ferrogen Iron and Vitamin C tablets are a therapeutic supplement for the treatment and prevention ofiron deficiency anaemia.
It provides the iron needed to produce haemoglobin and iron-containing enzymes and replace the body's iron stores.
Containing Vitamin C to aid the absorption of iron, Ferrogen modified release formulation, reduces the risk of gastric side effects.
If you have questions about iron supplements, please visit your local Blooms The Chemist pharmacy. Our expert Pharmacists and friendly team will be happy to help.
Vitamin supplements should not replace a balanced diet. Always read the label and follow the directions for use.
When iron deficiency, iron deficiency anaemia or iron and folic acid deficiency anaemias have been diagnosed by a doctor and a therapeutic oral iron or iron with folate supplement has been recommended.
This is a sponsored article in partnership with Ferrogen. You can find more of their products here.
References:
1Better Health Victoria, Iron and iron deficiency, accessed 21 January 2025
2Dietitians Australia, Dietary iron makes healthy bodies, accessed 21 January 2025