{"id":3707,"date":"2020-11-21T01:01:20","date_gmt":"2020-11-21T01:01:20","guid":{"rendered":"https:\/\/www.fitmotherproject.com\/?p=3707"},"modified":"2026-10-13T19:30:29","modified_gmt":"2026-10-13T19:30:29","slug":"too-much-iron","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/too-much-iron\/","title":{"rendered":"Too Much Iron? How to Avoid Iron Overload"},"content":{"rendered":"<p>Are you considering iron supplements or adding iron-rich foods to your diet? You might be wondering how much iron is too much iron.<\/p>\n<p>Like any vitamin or mineral, you have to consume just the right amount of iron to meet your health needs.<\/p>\n<p>Ingesting too much puts you at risk of health problems.<\/p>\n<p>That&#8217;s why knowing which factors increase your chance of iron overload is crucial.<\/p>\n<p>Getting the right balance of iron-rich foods plus dietary supplements (as needed) is the best way to avoid iron-deficiency anemia without ingesting toxic amounts of iron.<\/p>\n<p>Let&#8217;s learn more about iron and how to make sure you&#8217;re getting the right amounts.<\/p>\n<h3 style=\"text-align: center;\"><em>Thinking about taking weight loss supplements? <a href=\"https:\/\/www.fitmotherproject.com\/weight-loss-supplements-for-women\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=too-much-iron&amp;utm_content=&amp;utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener noreferrer\">Read this first<\/a>!<\/em><\/h3>\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"11296\" class=\"elementor elementor-11296\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fb8f687 option-banner elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fb8f687\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9f91548\" data-id=\"9f91548\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8ca855d elementor-widget__width-auto elementor-widget-tablet__width-inherit elementor-widget elementor-widget-heading\" data-id=\"8ca855d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Join <em>Fit Mother For Life<\/em> \u2014 The #1 Fitness Community For Busy Moms 40+<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64266ae elementor-widget__width-auto elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-widget elementor-widget-image\" data-id=\"64266ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"192\" height=\"12\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2025\/04\/long-arrow.png\" class=\"attachment-large size-large wp-image-11293\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1387405 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"1387405\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/join.fitmotherproject.com\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">JOIN NOW \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n<h2>Why is Iron Important for Women?<\/h2>\n<p>Until age 51, women require more iron than men because of blood losses associated with menstruation or pregnancy.<\/p>\n<p>Iron is an essential nutrient your body needs on a regular basis to:<\/p>\n<ul>\n<li>Transfer oxygen through your blood<\/li>\n<li>Prevent iron-deficiency anemia<\/li>\n<li>Support muscle metabolism<\/li>\n<li>Make certain hormones<\/li>\n<li>Support healthy connective tissue<\/li>\n<li>Optimize neurological development<\/li>\n<li>Maintain proper cell functioning<\/li>\n<\/ul>\n<p>Iron is naturally found in many foods and is available in the form of dietary supplements.<\/p>\n<p>Iron is present in iron-only supplements, many multivitamins, and prenatal vitamins.<\/p>\n<p>It&#8217;s important to ingest the right amount of iron on a regular basis.<\/p>\n<h2>How Much Iron Do Women Really Need?<\/h2>\n<p>The amount of iron you need from foods and\/or dietary supplements depends on several factors.<\/p>\n<p>Examples include the number of iron stores present in your body, your age, and the amount of blood loss you experience during menstruation (if you menstruate).<\/p>\n<p>Current iron recommended dietary allowances (RDAs) for women are as follows:<\/p>\n<ul>\n<li>19-50 years old: 18 milligrams per day<\/li>\n<li>Age 51 and older: 8 milligrams per day<\/li>\n<li>Pregnant women: 27 milligrams per day<\/li>\n<li>Nursing women: 9 milligrams per day<\/li>\n<\/ul>\n<p>You can meet these daily iron needs by eating iron-rich foods and taking multivitamin supplements containing iron as needed.<\/p>\n<p>If you plan to become pregnant or are pregnant or nursing, your doctor might recommend you take a prenatal multivitamin supplement containing higher amounts of iron than traditional women&#8217;s multivitamin supplements.<\/p>\n<p>Follow your doctor&#8217;s recommendations when it comes to taking any type of dietary supplement, as too much of a good thing can cause problems for your health.<\/p>\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"11296\" class=\"elementor elementor-11296\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fb8f687 option-banner elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fb8f687\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9f91548\" data-id=\"9f91548\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8ca855d elementor-widget__width-auto elementor-widget-tablet__width-inherit elementor-widget elementor-widget-heading\" data-id=\"8ca855d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Join <em>Fit Mother For Life<\/em> \u2014 The #1 Fitness Community For Busy Moms 40+<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64266ae elementor-widget__width-auto elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-widget elementor-widget-image\" data-id=\"64266ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"192\" height=\"12\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2025\/04\/long-arrow.png\" class=\"attachment-large size-large wp-image-11293\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1387405 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"1387405\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/join.fitmotherproject.com\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">JOIN NOW \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n<h2>How Much is Too Much Iron?<\/h2>\n<p>Because your body stores excess iron, ingesting too much of this essential nutrient on a regular basis can lead to iron overload and the risk of medical problems.<\/p>\n<p>For example, iron toxicity can contribute to the following symptoms:<\/p>\n<ul>\n<li>Chronic fatigue<\/li>\n<li>Hair loss<\/li>\n<li>Abdominal pain<\/li>\n<li>Joint pain<\/li>\n<li>Irregular heart rhythms<\/li>\n<li>High blood sugar levels<\/li>\n<li>Decreased sex drive<\/li>\n<li>Infertility<\/li>\n<li>Hormone problems<\/li>\n<li>Change in skin pigmentation<\/li>\n<li>Depression<\/li>\n<\/ul>\n<p>Complications sometimes associated with ingesting excessive iron on a regular basis include:<\/p>\n<ul>\n<li>Liver damage<\/li>\n<li>Diabetes<\/li>\n<li>Thyroid problems<\/li>\n<li>Heart damage<\/li>\n<li>Pancreas problems<\/li>\n<li>Arthritis<\/li>\n<li>Neurological impairment<\/li>\n<li>Alzheimer&#8217;s disease<\/li>\n<li>Liver enlargement<\/li>\n<\/ul>\n<p>In <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526131\/\" target=\"_blank\" rel=\"noopener noreferrer\">3 out of 4 cases<\/a> of iron overload, people with the condition don&#8217;t experience any symptoms.<\/p>\n<p>If you take dietary supplements containing a large amount of iron, routine blood tests with your doctor can determine if iron levels in your body are within a normal, healthy range or too high.<\/p>\n<p>The tolerable upper intake level (UL), which is the maximum safe amount of iron you can ingest daily, is <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Iron-HealthProfessional\/\" target=\"_blank\" rel=\"noopener noreferrer\">45 milligrams<\/a> for women.<\/p>\n<p>Consume less than this upper limit unless your doctor recommends a higher intake because of iron-deficiency anemia.<\/p>\n<p><em>Learn how to get healthier and STAY healthy!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/s-VebfEA6X0?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2>Should I Consume More Than 45 Milligrams?<\/h2>\n<p>If you have iron-deficiency anemia, your doctor may suggest you consume higher-dose iron supplements until your levels return to a normal, healthy range.<\/p>\n<p>This can take several weeks or months.<\/p>\n<p>For example, your medical provider might recommend you consume <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/14568-oral-iron-supplementation\" target=\"_blank\" rel=\"noopener noreferrer\">100-200 milligrams<\/a> of iron per day in two or more divided doses to optimize iron absorption.<\/p>\n<p>Or they may suggest you try extended-release iron supplements that you only need to take once daily.<\/p>\n<p>Don&#8217;t ever take iron supplements containing more than 45 milligrams per day unless your doctor recommends it.<\/p>\n<p>Following this rule helps you avoid over-ingesting iron and experiencing health problems over time.<\/p>\n<h2>How Should I Take Iron Supplements?<\/h2>\n<p>While iron supplements are best absorbed on an empty stomach, they can upset your stomach or cause nausea if you don&#8217;t take supplemental iron with food.<\/p>\n<p>You might consider taking iron supplements with a glass of orange juice to enhance absorption and reduce feeling sick to your stomach after you ingest it.<\/p>\n<p>Don&#8217;t take iron supplements with caffeine, antacids, milk, or calcium supplements, as these can decrease iron absorption and make iron supplementation less effective.<\/p>\n<h2>What Are the Symptoms of Iron Deficiency Anemia?<\/h2>\n<p>While ingesting excessive amounts of iron from dietary supplements can be dangerous, not getting enough iron may cause problems for your health too.<\/p>\n<p><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/anemia\/symptoms-causes\/syc-20351360\" target=\"_blank\" rel=\"noopener noreferrer\">Iron deficiency anemia<\/a> can lead to the following signs or symptoms:<\/p>\n<ul>\n<li>Weakness<\/li>\n<li>Fatigue<\/li>\n<li>Yellow skin<\/li>\n<li>Pale skin<\/li>\n<li>Shortness of breath<\/li>\n<li>Irregular heartbeats<\/li>\n<li>Dizziness<\/li>\n<li>Lightheadedness<\/li>\n<li>Cold hands and feet<\/li>\n<li>Chest pain<\/li>\n<li>Headaches<\/li>\n<\/ul>\n<p>At the first sign of iron-deficiency anemia, see your doctor for an evaluation.<\/p>\n<p>A simple blood test helps them detect or rule out different types of anemia.<\/p>\n<p><em>Learn how to keep your immune system strong to fight viruses, bacteria, and stress!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/cPMfB_wMes0?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2>What is Hereditary Hemochromatosis?<\/h2>\n<p>Hereditary hemochromatosis is a genetic condition in which your body absorbs excess iron from foods or supplements.<\/p>\n<p>Excess iron gets stored in your heart, liver, pancreas, and other organs.<\/p>\n<p>Over time, this can increase your risk of diabetes, heart problems,\u00a0 liver disease, and other health problems.<\/p>\n<p>If you have hereditary hemochromatosis you might experience the following signs, symptoms, or complications:<\/p>\n<ul>\n<li>Abdominal pain<\/li>\n<li>Joint pain<\/li>\n<li>Weakness<\/li>\n<li>Fatigue<\/li>\n<li>Diabetes<\/li>\n<li>Heart failure<\/li>\n<li>Liver failure<\/li>\n<li>Impotence<\/li>\n<li>Loss of sex drive<\/li>\n<li>Memory fog<\/li>\n<li>Gray skin<\/li>\n<li>Bronze skin color<\/li>\n<\/ul>\n<p>However, some people with hereditary hemochromatosis don&#8217;t have any symptoms.<\/p>\n<p>If you have a family member with the condition, ask your doctor to test you for it.<\/p>\n<p>If your provider diagnoses you with hereditary hemochromatosis, they might recommend treating it by removing blood from your body periodically to minimize iron build-up and your risk of complications associated with the disease.<\/p>\n<p>Another treatment your provider may suggest is taking certain medications that bind to excess iron, allowing your body to eliminate it through stool and urine.<\/p>\n<p>If you don&#8217;t undergo blood removal for hereditary hemochromatosis your doctor might recommend you avoid taking iron supplements, multivitamin supplements containing iron, and vitamin C supplements.<\/p>\n<p>A medical provider can work with you to develop a treatment based on the severity of your condition, your lifestyle, and your preferences.<\/p>\n<p><em>Begin understanding how food affects your body and take your health to the next level!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/RL8S0bjVl4M?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2>What Are the Different Types of Iron?<\/h2>\n<p>There are two main types of iron found in foods and one is better absorbed by your body.<\/p>\n<p>Plant-based foods and some iron-fortified foods are rich in non-heme iron, which isn&#8217;t absorbed as well as the heme iron found in animal food sources (meat, poultry, eggs, and seafood).<\/p>\n<p>If you follow a plant-based diet or eat mainly plant foods, aim to ingest plenty of vitamin C with these iron-rich foods, as vitamin C enhances non-heme iron absorption.<\/p>\n<p>Choose citrus fruits, orange juice, bell peppers, strawberries, kiwi fruit, broccoli, or Brussels sprouts \u2014 just to name a few.<\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div data-elementor-type=\"page\" data-elementor-id=\"2131\" class=\"elementor elementor-2131\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-cfae885 elementor-section-content-middle elementor-reverse-mobile sc-container fmjs elementor-reverse-tablet elementor-reverse-mobile_extra elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cfae885\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-0a9332a sc-left-col\" data-id=\"0a9332a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1cb607f shortcode-content title-content elementor-widget-mobile__width-inherit elementor-widget elementor-widget-html\" data-id=\"1cb607f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2>GET YOUR FREE<br\/>\r\u201cFIT MOM\u201d JUMPSTART<br\/>\r(MEAL PLAN + WORKOUT)\r<\/h2>\r\r\r<p>Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email&nbsp;coaching.<\/p>\r\r<a href=\"https:\/\/plan.fitmotherproject.com\/?utm_source=site&amp;utm_medium=banner&amp;utm_term=fmjs\" class=\"optin-banner-btn left-arrow\">YES! GET MY FREE <span>PLAN&nbsp;<i class=\"fas fa-chevron-right\"><\/i><\/span><\/a>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-5d79282 sc-right-col\" data-id=\"5d79282\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9fefc65 elementor-hidden-desktop elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"9fefc65\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">GET YOUR FREE<br> \u201cFIT MOM\u201d JUMPSTART<br>(MEAL PLAN + WORKOUT)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d82cac5 elementor-widget-mobile__width-inherit sc-image elementor-widget elementor-widget-image\" data-id=\"d82cac5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/plan.fitmotherproject.com\/?utm_source=site&#038;utm_medium=banner&#038;utm_term=fmjs\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"308\" height=\"307\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img.png\" class=\"attachment-full size-full wp-image-3398\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img.png 308w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img-300x300.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img-150x150.png 150w\" sizes=\"(max-width: 308px) 100vw, 308px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/span><\/p>\n<h2>What Are Common Sources of Iron?<\/h2>\n<p>Eating the following foods is an excellent way to move toward reaching daily iron needs for women, without running the risk of iron overload:<\/p>\n<ul>\n<li>1 serving of iron-fortified breakfast cereal: up to 18 milligrams<\/li>\n<li>1 cup of canned white beans: 8 milligrams<\/li>\n<li>3 ounces of cooked oysters: 8 milligrams<\/li>\n<li>3 ounces of dark chocolate: 7 milligrams<\/li>\n<li>1 cup of cooked lentils: 6 milligrams<\/li>\n<li>1 cup of cooked spinach: 6 milligrams<\/li>\n<li>1 cup of firm tofu: 6 milligrams<\/li>\n<li>3 ounces of beef liver: 5 milligrams<\/li>\n<li>1 cup of cooked kidney beans: 4 milligrams<\/li>\n<li>1 cup of cooked chickpeas: 4 milligrams<\/li>\n<li>1 cup of stewed canned tomatoes: 4 milligrams<\/li>\n<li>3 ounces of beef: 2 milligrams<\/li>\n<li>1 medium baked potato: 2 milligrams<\/li>\n<li>1 cup of cooked green peas: 2 milligrams<\/li>\n<li>2 cooked eggs: 2 milligrams<\/li>\n<li>1 cup of cooked broccoli: 2 milligrams<\/li>\n<li>3 ounces of sardines: 2 milligrams<\/li>\n<li>1 ounce of cashews: 2 milligrams<\/li>\n<li>1 cup of cooked pasta or rice: 1-2 milligrams<\/li>\n<li>3 ounces of chicken, turkey, or tuna: 1 milligram<\/li>\n<li>1 ounce of pistachios: 1 milligram<\/li>\n<li>1 slice of whole-grain bread: 1 milligram<\/li>\n<li>1\/4 cup of raisins: 1 milligram<\/li>\n<\/ul>\n<p>Eat a variety of iron-rich foods from animal and plant-based sources.<\/p>\n<p>Or, you can consume citrus fruits, juices, or other vitamin C-rich foods with non-heme iron to optimize it&#8217;s absorption.<\/p>\n<p><em>Learn how to read nutrition information on another level!<\/em> <\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/hbUxV19x3Bw?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2>Can Iron-Rich Foods Cause Excessive Iron?<\/h2>\n<p>Eating foods rich in iron is a good way to meet daily iron needs without running the risk of overdoing it.<\/p>\n<p>Taking high-dose iron supplements does put you at risk of iron overload, however.<\/p>\n<p>Check in with your doctor about which dose of iron you should take by itself or in a multivitamin or prenatal supplement.<\/p>\n<p>Your individualized iron needs vary based on your age, life stage, risk of iron-deficiency anemia, and your body&#8217;s current iron stores.<\/p>\n<h2>Am I Ingesting Too Much Iron?<\/h2>\n<p>The best way to determine if you&#8217;re getting the right amount of iron through foods and supplements is to have a medical provider evaluate blood iron levels regularly.<\/p>\n<p>They can use a simple blood test to assess the amount of iron present in your body.<\/p>\n<p>Your doctor asks you about symptoms you may have and lets you know how much supplemental iron, if any, you should take to avoid iron deficiency or iron overload.<\/p>\n<p><em>These 7 principles of nutrition are always true, no matter what your diet consists of.<\/em> <\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/VbVfzew6JPE?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2>What is an Iron-Rich Menu?<\/h2>\n<p>By following an iron-rich diet and taking a multivitamin supplement containing iron, you shouldn&#8217;t have to worry about iron-deficiency anemia unless you&#8217;re prone to developing it because of a health condition.<\/p>\n<p>A sample three-day, iron-rich menu includes the following:<\/p>\n<h3>Day 1<\/h3>\n<p><strong>Breakfast<\/strong><\/p>\n<ul>\n<li>Iron-fortified, whole-grain breakfast cereal<\/li>\n<li>Protein-fortified milk or plant milk<\/li>\n<li>2 eggs<\/li>\n<li>An orange or grapefruit<\/li>\n<\/ul>\n<p><strong>Snack<\/strong><\/p>\n<ul>\n<li>A protein bar or shake<\/li>\n<\/ul>\n<p><strong>Lunch<\/strong><\/p>\n<ul>\n<li>Grilled chicken over spinach and other leafy greens<\/li>\n<li>Tomatoes, cucumbers, mushrooms, and bell peppers<\/li>\n<li>Kidney beans<\/li>\n<li>Oil-based salad dressing<\/li>\n<\/ul>\n<p><strong>Snack<\/strong><\/p>\n<ul>\n<li>Greek yogurt<\/li>\n<li>Cashews<\/li>\n<li>Blueberries<\/li>\n<\/ul>\n<p><strong>Dinner<\/strong><\/p>\n<ul>\n<li>Baked turkey<\/li>\n<li>Cooked broccoli<\/li>\n<li>Brown rice<\/li>\n<\/ul>\n<p><strong>Snack (optional)<\/strong><\/p>\n<ul>\n<li>Lentil soup<\/li>\n<li>Reduced-fat shredded cheese<\/li>\n<\/ul>\n<p><em>Improve your lifestyle and nutrition by incorporating these healthy meals you can eat every day.<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/jYafG0AZzro?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h3>Day 2<\/h3>\n<p><strong>Breakfast<\/strong><\/p>\n<ul>\n<li>Egg, spinach, and white bean omelet<\/li>\n<li>Whole-grain toast<\/li>\n<li>Avocado slices<\/li>\n<\/ul>\n<p><strong>Snack<\/strong><\/p>\n<ul>\n<li>Low-fat cottage cheese<\/li>\n<li>Pistachios<\/li>\n<\/ul>\n<p><strong>Lunch<\/strong><\/p>\n<ul>\n<li>Turkey, tomato, and bean chili<\/li>\n<li>Strawberries<\/li>\n<\/ul>\n<p><strong>Snack<\/strong><\/p>\n<ul>\n<li>Banana<\/li>\n<li>Plain kefir<\/li>\n<\/ul>\n<p><strong>Dinner<\/strong><\/p>\n<ul>\n<li>Grilled chicken or tofu<\/li>\n<li>Sweet potatoes<\/li>\n<li>Asparagus<\/li>\n<\/ul>\n<p><strong>Snack (optional)<\/strong><\/p>\n<ul>\n<li>A protein shake or bar<\/li>\n<\/ul>\n<p><em>Follow our eating schedule to lose weight fast! These meal timing setups are tested and PROVEN to work.<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/O3MK9LTbtR8?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h3>Day 3<\/h3>\n<p><strong>Breakfast<\/strong><\/p>\n<ul>\n<li>Cooked oatmeal with raisins<\/li>\n<li>Uncured turkey bacon<\/li>\n<li>Protein-fortified almond milk<\/li>\n<\/ul>\n<p><strong>Snack<\/strong><\/p>\n<ul>\n<li>Dry roasted chickpeas (baked in olive oil)<\/li>\n<\/ul>\n<p><strong>Lunch<\/strong><\/p>\n<ul>\n<li>Canned light tuna with tomatoes, cucumbers, and avocados over leafy greens or whole-grain bread<\/li>\n<li>Greek yogurt<\/li>\n<\/ul>\n<p><strong>Snack<\/strong><\/p>\n<ul>\n<li>A protein shake or bar<\/li>\n<\/ul>\n<p><strong>Dinner<\/strong><\/p>\n<ul>\n<li>Grilled chicken, shrimp, lean beef, or tofu and vegetable kabobs<\/li>\n<li>Brown rice, wild rice, quinoa, green peas, beans, or other legumes<\/li>\n<\/ul>\n<p><strong>Snack (optional)<br \/>\n<\/strong><\/p>\n<ul>\n<li>Grapes<\/li>\n<li>Pumpkin seeds<\/li>\n<\/ul>\n<p><em>This video will provide you with a guide to easy meal prepping for weight loss for you and your busy family.<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/wx1LTcN0bdc?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2>Bottom Line<\/h2>\n<p>When trying to determine how much iron you need, keep in mind the following considerations:<\/p>\n<h3>Age<\/h3>\n<p>If you&#8217;re over age 50 and no longer menstruating, your daily iron needs decrease significantly from 18 milligrams to 8 milligrams per day.<\/p>\n<p>Keep this in mind when choosing a multivitamin supplement designed for your age and gender group.<\/p>\n<p>Most supplements are specifically made for younger men, older men, younger women, older women, children, or pregnant or nursing women.<\/p>\n<p>Ask your doctor which dietary supplement brand and amount of iron is right for you.<\/p>\n<h3>Menstruation<\/h3>\n<p>If you&#8217;re menstruating, your daily iron needs are often higher than non-menstruating women.<\/p>\n<p>This is especially true if you experience heavy menstrual periods, as iron is an important component of blood cells.<\/p>\n<p>If you bleed heavily and have symptoms of iron-deficiency anemia, see your doctor right away for an evaluation.<\/p>\n<h3>Pregnancy<\/h3>\n<p>During pregnancy, your iron needs increase significantly \u2013 from 18 milligrams to 27 milligrams per day.<\/p>\n<p>Choose a prenatal vitamin supplement containing this amount of iron to meet increases in iron demands from you and your unborn baby.<\/p>\n<h3>Hereditary Hemochromatosis<\/h3>\n<p>If you have hereditary hemochromatosis, talk with your doctor about your personalized daily iron needs and medical treatments that can prevent iron from building up in your body.<\/p>\n<p>The type of treatment you undergo determines how much iron you can safely consume from foods, supplements, or both.<\/p>\n<p><em>Find out how YOU can live a long and healthy life with this one simple philosophy.<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/1NED-7IMFOg?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2>Next Steps<\/h2>\n<p>To learn more about healthy lifestyle habits, try the <a href=\"https:\/\/plan.fitmotherproject.com\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=too-much-iron&amp;utm_content=&amp;utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project<\/a> meal and exercise plans for busy moms just like you.<\/p>\n<p>Upon joining you receive custom meal plans, menus, the weekly newsletter, recipes, health coaching support, and much more.<\/p>\n<p>Sign up for a <a href=\"https:\/\/join.fitmotherproject.com\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=too-much-iron&amp;utm_content=&amp;utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener noreferrer\">free meal plan and workout<\/a> and get started today!<\/p>\n<p><span style=\"font-weight: 400;\">\n  <div class=\"author-box-wrap auth5\">\n    <div class=\"thumb-wrap\">\n      <div class=\"author-img\"><img alt='' src='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=250&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=500&#038;d=mm&#038;r=g 2x' class='avatar avatar-250 photo' height='250' width='250' \/><\/div>\n      <div class=\"author-details\"><div class=\"author-name\">Erin Coleman<\/div>\n        <div class=\"author-job\"><span style=\"display:block\">B.S.&nbsp;Nutritional&nbsp;Science, R.D., L.D. <\/span><span style=\"display:block;\">Writer, <a href=\"https:\/\/www.fitmotherproject.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project<\/a><\/span><\/div>\n          <div class=\"author-title\"><\/div>\n        <\/div>\n    <\/div>\n    <div class=\"author-desc\"><p>Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.<\/p>\n<p>She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.<\/p>\n<p>Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.<\/p>\n<p>Her published work appears on hundreds of health and fitness websites, and she\u2019s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.<\/p>\n<\/div>\n          <\/div>\n\n  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">*Please know that weight loss results &amp;amp; health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info on how much iron is too much iron.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitmotherproject.com\/tag\/diet\/'><span>Diet<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/lifestyle\/'><span>lifestyle<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/supplements\/'><span>Supplements<\/span><\/a><\/div><p>Ingesting too much iron puts you at risk of health problems. That&#8217;s why knowing which factors increase your chance of iron overload is crucial.<\/p>\n","protected":false},"author":5,"featured_media":3775,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[1,5549,20,22,3259],"tags":[3643,3710,4743],"class_list":["post-3707","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-lifestyle","category-nutrition","category-supplements","category-womens-health","tag-diet","tag-lifestyle","tag-supplements"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.8 (Yoast SEO v28.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Too Much Iron? How to Avoid Iron Overload | The Fit Mother Project<\/title>\n<meta name=\"description\" content=\"Ingesting too much iron puts you at risk of health problems. That&#039;s why knowing which factors increase your chance of iron overload is crucial.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitmotherproject.com\/too-much-iron\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Too Much Iron? How to Avoid Iron Overload\" \/>\n<meta property=\"og:description\" content=\"Ingesting too much iron puts you at risk of health problems. 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