How much iron do I need per day?

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.

What is a good ferritin level?

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.

What are the symptoms of iron deficiency?

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.

Which foods are highest in iron?

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).

How can I improve iron absorption?

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%.

Can iron levels be too high?

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.

🩸 Iron Calculator — Daily Iron Intake

Track your daily iron intake, interpret your ferritin level, and discover the best iron-rich foods. Fatigue and brain fog can be caused by iron deficiency even before anemia develops.

The iron calculator helps you track your daily iron intake with a simple food diary and see whether you're getting enough for your needs. It also helps you interpret a ferritin level and recognise possible deficiency symptoms.

How the calculator works and what it’s for▾

How it works

You log the foods you eat during the day, and the calculator totals their iron content. The result is compared against a typical requirement, which varies by sex and life stage.

There are two types of iron: well-absorbed heme iron from animal foods and less-absorbed non-heme iron from plants. Vitamin C boosts absorption, while coffee and tea can reduce it.

What you enter and get

You enter your food choices for the day and receive an estimate of your total iron intake. The result makes it clear whether your diet is iron-rich or whether intake is falling short.

Who it's for

The calculator is especially useful for people with higher iron needs, such as those who menstruate, are pregnant, or follow vegetarian and vegan diets. Anyone experiencing fatigue or brain fog can also use it for guidance.

Good to know

The calculator gives an approximate estimate, not a medical diagnosis. If you suspect iron deficiency or symptoms persist, confirm your status with a blood test and talk to a healthcare professional.

🔄 Reviewed June 2026