Iron is an essential mineral that ensures the proper transport of oxygen from the lungs to other tissues of the human body. It contributes to the production of red blood cells and hemoglobin, a red blood pigment whose role is to distribute oxygen in the body. Iron helps with the right metabolism important for energy production and also contributes to the function of the immune system. In addition, it reduces exhaustion and the feeling of fatigue and plays an important role in the cell division process.

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What is the recommended intake of iron?

Daily recommended intake according to the methodologies of the European Food Safety Authority (hereinafter referred to as EFSA) and the reference values ​​of the Society for Nutrition of German-Speaking Countries (hereinafter referred to as DACH) for an average adult.

  • Recommended daily serving amount according to EFSA: 11 mg for men and 16 mg for women
  • Recommended daily serving amount according to DACH: 10 mg for men and 15 mg for women

However, these suggested values ​​may vary depending on, for example, physical activity, as iron is lost from the body through sweat. Therefore, some people may have iron deficiency, which can lead to anemia, digestive problems, fatigue or hair loss. Risk groups are children, young people and women who lose iron during the menstrual cycle. It is therefore advisable to compensate for the lack of iron though diet in the form of a nutritional supplement, such as Iron in capsules.

The main sources of iron include legumes, beef, spinach, dairy products and nuts. However, iron from plant sources is more difficult for the body to absorb than iron from animal sources. Therefore, even vegans should not forget about sufficient iron intake from food or supplements. In this category of products you will also find Iron Complex, which contains a combination of iron, zinc, vitamin C and folic acid suitable for vegans.

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