Daily iron requirement - recommendations, influencing factors and optimisation of intake
The daily iron requirement varies depending on age and gender. Find out how to absorb iron effectively, which foods help and how lactoferrin optimises utilisation.
Things worth knowing about "Iron requirement"
Iron is an essential trace element that plays a central role in oxygen transport, cell formation and numerous metabolic processes.
Iron is an essential trace element that plays a central role in oxygen transport, cell formation and numerous metabolic processes. The daily iron requirement varies depending on age, gender and individual circumstances. According to the recommendations of the German Nutrition Society (DGE), men need an average of 10 mg of iron per day, while women have a higher requirement of 15 mg per day due to menstruation. At 30 mg a day, pregnant women need a particularly high amount of iron, as the unborn child is also supplied, while breastfeeding women need around 20 mg a day.
Iron deficiency can lead to symptoms such as tiredness, paleness, hair loss, brittle nails, concentration problems and weakened immune defences. Women with heavy periods, vegetarians and vegans, athletes with high iron loss through sweat and people with chronic intestinal diseases that impair iron absorption in the intestine are particularly at risk.
Iron absorption depends not only on intake, but also on bioavailability. Haeme iron, which is mainly found in animal products such as red meat, is better absorbed by the body than non-haeme iron from plant sources such as pulses, nuts or green leafy vegetables. Absorption can be improved by vitamin C, while inhibiting substances such as coffee, tea, dairy products or phytates in wholemeal products can reduce iron utilisation.
In order to support iron absorption, lactoferrin, an iron-binding glycoprotein that optimises the bioavailability of iron in the intestine and also has anti-inflammatory properties, is increasingly being used. In cases of pronounced iron deficiency, an iron infusion may also be necessary, especially if oral supplementation is insufficient or poorly tolerated.
A balanced iron balance is essential for physical performance and general health. A conscious diet, targeted supplementation and avoiding iron blockers can help to optimally cover daily iron requirements and prevent deficiency symptoms.
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