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**GrolmangHat27** · 09-06-2008, 02:39 PM

http://ods.od.nih.gov/factsheets/iron.asp

This is a very good site for info on iron. It contains all you really need to know (which is a lot).

Someone asked "how much is too much"? For anyone over 13 yr of age the upper limit is 45 mg per day.

RDA for iron depends on age and gender:

Males 19 and older - 8 mg
Females 19 to 50 - 18 mg
Females 50+ - 8 mg

Before anyone gets worried that we're eating too much dietary iron, here are some common proteins and their iron content:

white tuna, canned in water, 3 oz - 0.8 mg
beef, eye of the round, 3 oz - 2.2 mg
chicken breast, roasted, 3 oz - 1.1 mg
pork, loin, broiled, 3 oz - 0.8 mg

Even if you "over ate" iron rich foods, the same site says this:

"Iron absorption refers to the amount of dietary iron that the body obtains and uses from food. Healthy adults absorb about 10% to 15% of dietary iron, but individual absorption is influenced by several factors." So add up all that you consume and take 10 - 15% of that number... nothing to worry about!

Hope this helps!

09-06-2008, 02:39 PM	#5
GrolmangHat27 Join Date Oct 2005 Posts 440 Senior Member	http://ods.od.nih.gov/factsheets/iron.asp This is a very good site for info on iron. It contains all you really need to know (which is a lot). Someone asked "how much is too much"? For anyone over 13 yr of age the upper limit is 45 mg per day. RDA for iron depends on age and gender: Males 19 and older - 8 mg Females 19 to 50 - 18 mg Females 50+ - 8 mg Before anyone gets worried that we're eating too much dietary iron, here are some common proteins and their iron content: white tuna, canned in water, 3 oz - 0.8 mg beef, eye of the round, 3 oz - 2.2 mg chicken breast, roasted, 3 oz - 1.1 mg pork, loin, broiled, 3 oz - 0.8 mg Even if you "over ate" iron rich foods, the same site says this: "Iron absorption refers to the amount of dietary iron that the body obtains and uses from food. Healthy adults absorb about 10% to 15% of dietary iron, but individual absorption is influenced by several factors." So add up all that you consume and take 10 - 15% of that number... nothing to worry about! Hope this helps!
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