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Learn more about your recommended daily iron intake
and incorporating iron-rich foods into your

daily meals.

Learn more about your recommended daily iron intake and incorporating iron-rich foods into your
daily meals.

Ferralet® 90 Savings

You may be eligible to save money on your prescription by using the Ferralet® 90 Savings Card.*

To redeem your savings card:

  • Present your prescription, along with the savings card, at your participating pharmacy.
  • Follow your doctor’s instructions on how to take Ferralet 90 and enjoy the nutritional goodness!

*Subject to eligibility. Terms and conditions apply.

Ferralet® 90 Savings

You may be eligible to save money on your Ferralet® 90 prescription by using a Ferralet® 90 Savings Card.*

To redeem your savings card:

  • Present your prescription, along with the savings card, at your participating pharmacy.
  • Follow your doctor’s instructions on how to take Ferralet 90 and enjoy the nutritional goodness!

* Subject to eligibility. Terms and Conditions apply.

What is iron?

Iron is a naturally occurring mineral that is an important part of hemoglobin (a protein in red blood cells that helps carry oxygen to all parts of the body). As such, the body needs adequate amounts of iron for normal body functions such as growth, development, and metabolism.1

DID YOU KNOW?

Iron is represented by the symbol [Fe] in medicine and science.

What is my recommended daily iron intake?

Everybody’s iron nutritional requirements will differ depending on their age, gender, and other health and dietary characteristics. The information below is based on healthy individuals without health issues.1

Recommended iron intake for men1

11 mg

14 to 18 years old

8 mg

19 years and older

Recommended iron intake for women1

15 mg

14 to 18 years old

18 mg

19 to 50 years old

8 mg

51 years and older

Recommended iron intake for pregnant women1

27 mg

14 to 50 years old

Recommended iron intake for breastfeeding women1

9-10 mg

14 to 50 years old

What is my recommended daily iron intake if I am a vegetarian?

Since vegetarians do not eat meat, they are unable to absorb iron from meats. Instead, they receive all their iron from plant-based foods, which is generally more difficult to absorb.1

The recommended daily intake of iron for vegetarians is usually 1.8 times greater than for people who eat meat.1

1.8x greater for vegetarians

What are some iron-rich foods that I can incorporate into my daily meals?

Certain foods have higher levels of iron than others. Below are some of the top 10 iron-rich foods that you can incorporate into your daily meals.1

Oysters

  • 3 ounces has 8 mg of iron
  • Cooked with moist heat

44% of daily value

White beans (canned)

  • 1 cup has 8 mg of iron

44% of daily value

Dark chocolate

  • Must be 45-69% cacao solids

39% of daily value

Liver (beef)

  • 3 ounces has 5 mg of iron
  • Pan fried

28% of daily value

Lentils

  • 12 cup has 3 mg of iron
  • Boiled and drained

17% of daily value

Spinach

  • 12 cup has 3 mg of iron
  • Boiled and drained

17% of daily value

Tofu (firm)

  • 12 cup has 3 mg of iron

17% of daily value

Kidney beans
(canned)

  • 12 cup has 2 mg of iron

11% of daily value

Sardines (canned Atlantic)

  • 112 cup has 2 mg of iron

11% of daily value

Chickpeas

  • 12 cup has 2 mg of iron
  • Boiled and drained

11% of daily value

It is important to note that treating iron-deficiency anemia cannot be done with diet alone. Talk to your doctor about how iron-rich foods can complement your daily iron supplements.

DID YOU KNOW?

Did you know that drinking orange juice or eating foods that are rich in vitamin C can help with how your body absorbs iron?1

References:

1. National Institutes of Health. Office of Dietary Supplements. Iron: fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/#change. Updated February 28, 2020. Accessed November 2020.