The adult reference intake is 14mg per day. Sources include red meat (haem iron, well absorbed), poultry, fish, eggs, pulses, nuts, green vegetables and fortified breakfast cereals. Vitamin C at the same meal (pepper, broccoli, citrus, tomatoes) improves absorption of plant iron; tea and coffee with meals can reduce it slightly - practical detail for vegetarians and vegans.
Who I test in general practice
Persistent fatigue, breathlessness on exertion, pale skin, hair loss, restless legs or heavy periods prompt a full blood count and ferritin - not guessing from diet alone. Pregnancy increases iron needs; NHS pathways offer supplements when indicated. After major surgery or gastrointestinal bleeding, we monitor and replace under guidance.
Low iron stores are treatable with diet changes and sometimes tablets - which can cause constipation or black stools; take as advised, not with calcium-rich meals at the same time. Too much iron from unnecessary supplements is harmful; haemochromatosis is a genetic iron overload condition we screen when appropriate. Never take high-dose iron unless prescribed after a blood test.
Vegetarian and vegan diets
Well-planned plant diets can meet iron needs with beans, lentils, tofu, nuts, seeds, wholegrains and fortified foods - but absorption needs attention (vitamin C pairing, spread intake). I refer to dietitians when people are pregnant, planning pregnancy, or have repeated low results despite good effort.
Sudden severe fatigue, chest pain, fainting or blood in stool or urine needs prompt assessment - not self-treatment with iron tablets. Children with poor growth or very restricted diets should see a GP for review.
Important
This article is general information from Meal Pilot. It does not diagnose conditions or prescribe treatment. If you have symptoms, long-term conditions, take regular medicines, or are pregnant or breastfeeding, speak to your own GP or NHS 111 when unsure.