Question 1

How much iron do I need per day?

Accepted Answer

Daily iron needs vary: men and post-menopausal women need 9 mg/day, women of childbearing age need 15 mg/day, and pregnant women need 22 mg/day (NNR 2023 / THL). Iron is best absorbed from animal sources combined with vitamin C.

Question 2

What is a good ferritin level?

Accepted Answer

Optimal ferritin is 100–200 μg/L for men and 50–100 μg/L for women. Below 30 μg/L for men and below 20 μg/L for women indicates iron deficiency. Even being at the lower end of the normal range can cause fatigue and brain fog.

Question 3

What are the symptoms of iron deficiency?

Accepted Answer

Most common symptoms: fatigue and exhaustion, brain fog or difficulty concentrating, pale skin, shortness of breath during exertion, cold extremities, headaches, brittle nails and hair, and restless legs at night. Symptoms often appear before anemia develops.

Question 4

Which foods are highest in iron?

Accepted Answer

Best iron sources: chicken liver (8 mg/100g), beef liver (6.5 mg), mussels (6.7 mg), blood sausage (5 mg), sesame seeds (9.3 mg), pumpkin seeds (8.8 mg), dark chocolate (11.9 mg), lentils (3.3 mg), cooked spinach (3.6 mg), spirulina (28.5 mg).

Question 5

How can I improve iron absorption?

Accepted Answer

Vitamin C can triple the absorption of plant-based iron — eat bell peppers, oranges or strawberries with iron-rich foods. Avoid coffee and tea with meals (tannins inhibit absorption). Animal-based heme iron absorbs at 15–35%, plant-based at only 2–20%.

Question 6

Can iron levels be too high?

Accepted Answer

Yes. Hemochromatosis is a hereditary condition where the body absorbs too much iron. High ferritin (above 300–400 μg/L) can also indicate inflammation. Do not take iron supplements unnecessarily — iron overload has serious effects on the liver and heart.

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