Iron
Mineral
Critical for oxygen transport and energy production.
Key Benefits
- Oxygen Transport
- Energy Production
- Red Blood Cell Formation
- Immune Function
- Brain Development
Food Sources
Red Meat
Poultry
Fish
Beans
Spinach
Fortified Cereals
Recommended Daily Intake (RDA)
8-18 mg/day (varies by age/gender)
Adult guideline — your needs may differ. Ask a clinician for personal advice.
Deficiency Symptoms
Anemia, fatigue, weakness, pale skin
See a healthcare professional if you have concerns.
Toxicity & Safety
Organ damage (from excessive supplements)
Follow label directions; avoid high-dose supplements without medical advice.