Iron Requirements?

cavewoman15

Over the past few months, I have cut most of the meat from my diet, so I decided to add iron to my macros so I made sure I was getting enough from non-meat sources. I just had blood work done -- I'm on the low end of the normal range for iron, but not anemic. My doctor wasn't concerned, but I figured it is smart to pay attention to iron levels in my diet.

MFP recommended 100 mg of iron a day, but most sources I can find recommend 18mg a day. I'm a 30 year-old woman and I'm also very active and training for an olympic distance triathlon. Does anyone have any insight as to why MFP would recommend such a high level of iron?

boehle

Become a vampire?! hahaha :flowerforyou:

rbiss

There is an adsorption difference between heme and non heme iron. I am a veggie and most of my iron is non heme so it's harder to adsorb. If your getting most of your iron from non animal sources, you want to pair it with B and C to help with adsorption.

I have been a veggie since 2006 and am always on the low end, but have never had a problem. Just watch your energy levels and if you start feeling tired, get your B and your iron checked. Sometimes even eating enough you just won't adsorb it.

Sorry I have no idea why MFP recommends high levels, but always aim high if your getting iron from plants!

mamahannick

I take the One-A-Day women's multivitamin that has iron and beyond that don't pay much attention to it. I'm pretty sure that has almost 100% or 100% of the daily recommendation. They have B vitamins as well which really helps with energy. Ever since taking them I've noticed I have more energy. I have to take them after a meal though, they make me terribly nauseous on an empty stomach.

laserturkey

MFP recommends 100% of the RDA, not 100 mg.

That said, it might be smart after a few months or a year to have your doctor check your iron levels and make personal recommendations based on that.

fivethreeone

I try to get in about 12,000 lbs of iron 3 times a week.

IronPlayground

Someone say Iron!?

skullshank

serving size: 45#
number of servings: plenty

Chieflrg

priyamvada_k

As another poster said, One a Day helps a lot. Also, I have read that iron-rich vegetarian sources like Spinach need to be paired with something high in Vitamin C to be absorbed better. Such as baby spinach tossed with tomatoes or mandarin oranges/clementines + feta cheese in a salad, with some toasted pecans, add a homemade maple vinaigrette (pure maple syrup 2 tbsp + apple cider vinegar 2 tbsp + extra virgin olive oil + mustard. Adjust proportions to taste, and drizzle some of this on salad). You can swap out the apple cider vinegar with some 100% pure cranberry juice...again rich in C.

ka97

The MFP goal is 100% of the recommended daily allowance. I track mine too and rarely reach it except for when I remember to take a one-a-day. When I'm tri training I tend to eat a lot of cereal and that helps. There's a number of cereals out there that are fortified with iron.

shmerek

I try to get in about 12,000 lbs of iron 3 times a week.

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