The organisation says your body regularly gets iron from the foods you eat. If you consume too little iron, over time your body can become iron deficient. The body needs iron to make haemoglobin, a protein in red blood cells that transports oxygen from your lungs to the organs and tissues throughout the body. Without adequate levels of iron, the red blood cells can’t effectively carry oxygen to the body’s tissues.
If iron deficiency anaemia is left untreated, you may be more susceptible to illness and infection, as a lack of iron affects the body’s immune system.
The NHS warns: “If you take iron supplements, do not take too much as this could be harmful.”
Nonetheless, taking 17mg or less a day of iron supplements “is unlikely to cause any harm” and you should continue taking a higher dose if advised to by a GP.
As a general guide, the NHS says the amount of iron you need is 8.7mg a day for men over 18, and 14.8mg a day for women aged 19 to 50, and 8.7mg a day for women over 50.
Absorption of iron into the gut is reduced by drinking tea and milk, according to the NHS. Nonetheless, if you drink orange juice beforehand, this can be beneficial.
The NHS states: “Vitamin C (sometimes called ascorbic acid) may help the body to absorb iron, so to get the most from the food you eat, have Vitamin C rich foods with meals; for example, fresh vegetables or fruit, or drinks such as fresh orange juice.”
But it notes “tea may reduce the absorption of iron from foods” so you should avoid drinking tea directly before, after or with meals and only drink tea in between meals”.
Non-prescribed food supplements are available over-the-counter and can be taken if an adequate iron intake is not being achieved.
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