Iron Intake Calculator

Women ages 19-50 need 18 mg/day due to menstrual losses. Pregnant women need 27 mg/day. After menopause (age 51+), the requirement drops to 8 mg/day, the same as men.

Common symptoms include fatigue, weakness, pale skin, shortness of breath, cold hands and feet, brittle nails, headaches, dizziness, and unusual cravings (pica). Iron deficiency is the most common nutritional deficiency worldwide.

Only take iron supplements if advised by your doctor after a blood test confirms deficiency. Excess iron can be harmful. Most men and postmenopausal women get enough iron from a balanced diet. Pregnant women often need supplementation.