Calcium & Iron Defaults + How to get More?

The database entries are user entered, and often are not complete. Don't go strictly off your MFP food log for micronutrients unless you are carefully checking those micros to the package or the USDA published data for each entry you choose.

I don't track my micros, so no idea what they "should" be, but I'm sure others will be along or you can probably google it and find a verified website like the USDA or Mayo Clinic or something like that. But regardless a wouldn't determine a deficiency based on MFP database entries. If you are concerned, ask if they can test those levels the next time you get blood work done.

They use standard DV amounts for their percentages. So calcium is 1000mg per day and iron is 14 mg per day.

Tofu is high in both calcium and iron. Beans are a good source of iron. Soy milk or almond milk or cheeses for calcium.

I would not supplement these with vitamins supplements unless you first see a doctor who diagnoses you with a deficiency in them.

ark93 wrote: »

Hi team,

Firstly, I was wondering if anyone knew what the calcium and iron targets are set at? Mine only show % and I can’t seem to find any mg reference.

Secondly, my iron and calcium are always around 25% of daily goal. I include tuna and greens and other veges in my diet but I am struggling to get these numbers up. I am dairy intolerant and only eat red meat a few times a week (and don’t want to increase that).

Any help on either question would be much appreciated!

Thanks

Iron rich foods: https://www.redcrossblood.org/donate-blood/blood-donation-process/before-during-after/iron-blood-donation/iron-rich-foods.html

I'm anemic and get my levels tested at least yearly.

When I'm menstruating I eat Wellshire Liverwurst; 2 oz = 35% RDA iron. If I can't make it to Whole Foods I get Boar's Head Liverwurst, 2 oz = 25% RDA iron.

(For people who want more iron but don't like liver - neither do I; can't stand the stuff, but I do like liverwurst. Wellshire also makes turkey liverwurst. Less iron, but also less fat and calories. Last I checked this brand was exclusive to Whole Foods.

I'm going to try making chicken liver pate one of these times.

I also mix 1 T of blackstrap molasses into a cup of warm water every morning. That gives me 20% RDA. Here's what I order https://smile.amazon.com/Wholesome-Sweeteners-Organic-Molasses-Pack/dp/B001M0G2PO/ but caution - this brand can leak, so best to not get anything else with that order. It was the cheapest, so I continued to put up with it. (Plus last time Amazon just credited me for the whole thing.) However, I see the price has almost doubled since I last ordered so maybe try to get locally instead. Old price was $21 for three 32 oz bottles.

Vitamin C helps with iron absorption and I mix powdered, buffered vitamin C into the molasses "tea" to create a dreadful concoction. https://smile.amazon.com/gp/product/B000I4AIUA/

Couple of issues with iron - calcium

1. Absorption
I think there are some studies which show:
A. Tea inhibits iron absorption.
B. Calcium inhibits iron absorption.
C. Magnesium—Vit D have to be optimal for Calcium absorption.

2. Deficiency diagnosis
not sure we can get blood tests regularly, but looking at these signs might give an indication of deficiency. Iron deficiency can be seen through pale lips (not red enough as compared to what it used to be), yellowish lower eye portion. Calcium through white spots on teeth, white spots on nails.

Am a vegetarian, and I find the best source of “iron” being Hemp. So I use hemp protein powder, hemp seeds a lot to get iron during the day. Though it says - spinach, almonds, lentils- etc. have iron, but one would have to eat a hell lot to get enough iron from them. also, spinach & almond iron is hard to absorb, and one have blanch/sprout them. Lots of effort.

For calcium, take supplements at night to make up for it.