How Much Iron do You Need Each Day?
If you’re a man, you should get about 8 milligrams (mg) per day. If you’re a woman 19 to 50 years old, you need more than double that: about 18 mg per day. That jumps to 27 mg if you’re pregnant and drops to 10 mg if you’re breastfeeding. After age 50, women’s needs drop to the same as men: 8 mg per day. . . . Oysters, beef liver, white beans, lentils, and spinach are some of the top natural food sources. Lean meat, seafood, and poultry are great animal sources and help your body absorb iron from other foods like beans, nuts, seeds, dried fruit, whole grains, and green leafy vegetables. Iron is also in many “fortified” grain products like bread and breakfast cereal.