How Much Iron Do You Really Need? A Guide for Every Age & Life Stage

Iron is an essential mineral that supports oxygen transport, brain health, and overall energy. But how much iron do you actually need? The answer depends on your age, gender, and life stage.

Whether you’re raising little ones, living an active lifestyle, or simply aiming to support your wellbeing, understanding your iron needs is a great step toward feeling your best.

Why Iron Matters

Iron is a core component of haemoglobin, the protein in red blood cells that carries oxygen around the body. It plays a vital role in maintaining energy levels, supporting concentration, and keeping your body functioning at its best.

While most people get iron through food, a variety of factors—like dietary choices, exercise, or different life stages—can influence how much your body absorbs.

How Much Iron Do You Need?

According to the National Health and Medical Research Council (NHMRC), here are the Recommended Dietary Intakes (RDIs) for iron:

Infants (7 - 12 months) 11 mg
Children (1 - 3 years) 9 mg
Children (4 - 8 years) 10 mg
Boys (9 - 13 years) 8 mg
Girls (9 - 13 years) 8 mg
Boys (14 - 18 years) 11 mg
Girls (14 - 18 years) 15 mg
Men (19+ years) 8 mg
Women (19 - 50 years) 18 mg
Women (51+ years) 8 mg
Pregnancy 27 mg
Breastfeeding 10 mg

(Source: NHMRC Nutrient Reference Values – Iron)

Different Needs at Every Stage

Children & Teens
Iron supports growth, brain development, and energy—especially important for active kids and teens going through puberty.

Women of Reproductive Age
Women typically require more iron due to monthly blood loss, and it’s helpful to support their iron intake through diet and lifestyle where possible.

Pregnancy
During pregnancy, iron needs increase to support the growing baby and expanded blood volume. Nutrition and supplementation play an important role during this time.

Older Adults
Iron needs may decrease in later years, but it remains essential for energy, immune health and general wellbeing.

If you’re unsure how much iron you need, it’s best to speak to your doctor or healthcare professional.

Food First – Then Consider a Supplement

Many iron-rich foods are available to support your intake:

- Animal sources (haem iron): Beef, chicken, liver, and fish
- Plant sources (non-haem iron): Lentils, tofu, spinach, and fortified cereals

Pairing iron-rich meals with vitamin C (like tomatoes, oranges, or broccoli) can help boost absorption. Some people may also consider supplementation to support their daily intake, especially if their lifestyle or dietary habits impact how much they consume.

Looking for a Gentle Option? Try Ferrous +C

Ferrous +C is a premium supplement designed to help maintain healthy iron levels while being gentle on the stomach.

What makes Ferrous +C different?

- Ferrous gluconate, an organic form of iron known for its superior absorption and reduced digestive upset
- Vitamin C, included to support optimal iron absorption
- Small capsule size for ease of use
- Proudly Australian made

Ferrous +C is suitable for supporting overall energy, oxygen transport, and general wellbeing. Always read the label and follow the directions for use.

In Conclusion

Every stage of life comes with different nutritional needs. Understanding your body’s iron requirements and how to meet them—through both diet and, if needed, supplementation—can help support your energy, focus, and overall health.

Not sure what your iron needs are? Speak with your doctor or healthcare professional for personalised advice.

Sources

1. NHMRC Nutrient Reference Values – Iron: https://www.nrv.gov.au/nutrients/iron
2. TGA Guidelines on Iron Supplementation: https://www.tga.gov.au
3. Australian Government Department of Health – Iron: https://www.health.gov.au