How much iron do you need a day? This free iron intake guide shows the recommended daily amount and safe upper limit by age and sex — general reference information, not a treatment dose for deficiency.
⚠ Informational only — this shows general recommended daily intake and the safe upper limit. It is not a treatment dose. Iron-deficiency or anemia treatment needs a doctor and a blood test. Iron supplements can be very dangerous in overdose, especially for children — keep them out of reach and never exceed the upper limit without medical advice.
Who is this for?
Values follow widely used reference intakes (IOM/NIH) for healthy people. Vegetarians may need more, as plant iron is less easily absorbed.
Recommended daily intake
— mg/day
Select an age or life stage
Safe upper limit / day
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Group
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General guidance for healthy people. Good food sources include red meat, beans, lentils, tofu, fortified cereals and leafy greens. Pair plant iron with vitamin C to absorb more. For deficiency, see a doctor.
Use this free iron intake guide to see the recommended daily iron and safe upper limit for your age and sex. It shows general reference intakes — not a treatment dose for iron deficiency, which needs a doctor.
Important: this shows general recommended intake and the safe upper limit for healthy people, not a treatment dose. Iron deficiency and anemia need a blood test and a doctor. And note: iron supplements are a leading cause of poisoning in young children — store them out of reach, and never exceed the upper limit without medical advice.
What this iron guide shows you
An iron intake guide shows the recommended daily iron for your age, sex and life stage, plus the tolerable upper limit — the most considered safe long-term for healthy people. Needs vary a lot, with women of reproductive age and pregnant people needing the most.
Recommended daily iron
Age / stage
Male
Female
1–3 years
7 mg
7 mg
4–8 years
10 mg
10 mg
9–13 years
8 mg
8 mg
14–18 years
11 mg
15 mg
19–50 years
8 mg
18 mg
51+ years
8 mg
8 mg
Pregnant
—
27 mg
The upper limit is generally 45 mg/day for ages 14+ and 40 mg for younger children. Vegetarians may need more, as iron from plants is absorbed less efficiently.
Why iron needs differ so much
Women of reproductive age need more iron (around 18 mg/day) to replace what’s lost during menstruation, and pregnancy raises needs further (about 27 mg/day). After menopause, requirements drop back to about 8 mg/day, the same as adult men.
Why deficiency treatment is different
If a blood test shows iron-deficiency anemia, a doctor may recommend higher-dose iron for a period, chosen and monitored for your situation. That’s a medical decision based on your blood results — which is why this guide doesn’t provide treatment doses.
Good food sources of iron
Red meat, poultry and fish (well-absorbed “heme” iron).
Beans, lentils and tofu.
Fortified cereals and wholegrains.
Leafy greens — pair with vitamin C to boost absorption.
Can you take too much iron?
Yes. Excess iron causes constipation and stomach upset, and overdose can be life-threatening, especially in children. Some people also have conditions that cause iron to build up. Stay within the upper limit and only supplement on medical advice.
Iron Intake FAQ
How much iron do I need per day?
Adult men and postmenopausal women need about 8 mg a day, women aged 19–50 about 18 mg, and pregnancy around 27 mg. These are general reference amounts for healthy people; your needs may differ.
What is the upper limit for iron?
The tolerable upper limit is generally 45 mg a day for ages 14 and up, and 40 mg for younger children. Staying below it is considered safe unless a doctor advises otherwise.
Why do women need more iron?
Menstruation causes regular blood loss, raising iron needs to about 18 mg a day during the reproductive years. Pregnancy increases needs further, while after menopause they drop back to around 8 mg.
What dose treats iron deficiency?
Treatment doses for iron-deficiency anemia are higher and are prescribed and monitored by a doctor based on blood tests. This guide doesn't provide them, because correcting a deficiency is a medical decision.
Can you take too much iron?
Yes. Excess iron causes stomach upset and constipation, and overdose can be life-threatening — particularly in children, for whom iron supplements are a leading cause of poisoning. Keep supplements out of reach and stay within the limit.
Is the iron intake guide free to use?
Yes, this iron intake guide is completely free, needs no sign-up, and works instantly in your browser. It is informational only and not medical advice.
