Why Do Some Women Need More Iron?

Iron is a mineral that the body depends on for many functions. It contributes to normal oxygen transport, ensuring oxygen reaches the cells and tissues throughout the body It also contributes to normal energy release, the reduction of tiredness and fatigue,, normal cognitive function and the normal function of the immune system, playing an important role in overall wellbeing.

Some women may require more iron than men. . But why do these women need more iron in their diet? And how can those with higher iron needs make sure they’re getting enough?

What Does Iron Do in the Body?

Iron plays a key role in many important functions within the body. But what does iron do to the body? One of its main roles is helping with the normal function of haemoglobin – the protein in red blood cells that carries oxygen from the lungs to organs and tissues. It contributes to normal oxygen transport in the body, ensuring oxygen reaches cells and tissues efficiently. Without enough iron, this process can be less effective.

Iron contributes to:

• Normal energy-yielding metabolism, helping to convert food into energy.
• Normal cognitive function,
• The normal function of the immune system,
• The process of cell division

Check out What does iron do for your body? or Does low iron make you tired? to learn more.

Why Do Some Women Need More Iron Than Men?

So, why do women need more iron than men? It all comes down to biology. Women naturally require higher iron intake due to certain life stages and biological processes.

Every month, many women experience iron loss due to menstruation. For those with heavy periods, this loss can be even greater, making it especially important to support iron levels through food or supplementation.

During pregnancy, blood volume increases to support the developing baby, which means the body may require more iron.Why is iron important for pregnant women? Iron contributes to normal formation of red blood cells and haemoglobin, and normal oxygen transport in the body, and the process of cell division, which are important considerations for mother and the developing baby. After birth, iron remains important as it helps to support normal iron levels.

Looking for more pregnancy nutrition advice? Have a read of Diet tips during pregnancy and Dos & Don’ts of Diet During Pregnancy.

How Much Iron Do Women Need?

Iron requirements vary depending on age and life stage. According to the NHS, the recommended daily amounts are:

• 8.7mg a day for men aged 19 and over
• 14.8mg a day for women aged 19 to 49
• 8.7mg a day for women aged 50 and over

Women who menstruate need higher iron intake than men due to monthly blood loss. During pregnancy, there may be higher demands on iron to support blood formation and transport oxygen to the growing baby. After menopause, iron requirements drop to the same level as men, as regular blood loss is no longer a factor.

For official guidance, visit the NHS website.

Best Sources of Iron for Women

The good news is that iron is found in a wide range of foods, making it easy to include in everyday meals.

Dietary Sources

There are two types of iron, and the body absorbs them differently:

• Haem iron (more easily absorbed) – Found in animal sources such as red meat, poultry and fish.
• Non-haem iron (plant-based) – Found in lentils, beans, tofu, spinach and fortified cereals.

For those following a vegetarian or vegan diet, combining non-haem iron with vitamin C-rich foods (like citrus fruits or peppers) can help improve absorption.

Iron Supplements

Even with a balanced diet, it’s not always easy to get enough iron – especially for those with higher needs. This is where supplements can help provide extra support.

We offer a range of iron supplements, including Feroglobin, the UK’s number one iron supplement brand. Feroglobin Capsules use a special slow-release delivery system, ensuring nutrients are gradually released in a way that’s gentle on the stomach. Feroglobin Liquid is another great option, providing iron in an easy-to-take form.

For during pregnancy, Pregnacare has been specifically formulated with an ideal, moderate level of iron. High levels of iron are not recommended unless there is a particular requirement as identified by your healthcare professional.

Takeaway

Iron plays an important role in supporting energy levels and overall well-being. Women naturally require more iron than men between the ages of 19-50 , making it important to ensure a good intake from food – or additional support from supplements if needed.

Looking for extra support? Take a look at our range of iron supplements and vitamins for women today.