Iron Intake

"The body excretes little iron and therefore the potential for accumulation in tissues and organs is considerable. Iron accumulation in certain tissues and organs can cause a host of health problems in children and adults including extreme fatigue, arthritis, joint pain, and severe liver and heart toxicity. In children, death has occurred from ingesting as little as 200 mg of iron and therefore it is critical to keep iron supplements out of children’s reach. The IOM has set tolerable upper intake levels of iron. Mostly a hereditary disease, hemochromatosis is the result of a genetic mutation that leads to abnormal iron metabolism and an accumulation of iron in certain tissues such as the liver, pancreas, and heart. The signs and symptoms of hemochromatosis are similar to those of iron overload in tissues caused by high dietary intake of iron or other non-genetic metabolic abnormalities, but are often increased in severity. Dietary Reference Intakes for iron are as follows: infants from 0–6 months have an Adequate Intake of 0.27 mg per day and an upper limit of 40 mg; infants from 6–12 months have an Adequate Intake of 11 mg and an upper limit of 40 mg; children from 1–3 years have an RDA of 7 mg and an upper limit of 40 mg; children from 4–8 years have an RDA of 10 mg and an upper limit of 40 mg; children from 9–13 years have an RDA of 8 mg and an upper limit of 40 mg; adolescents from 14–18 years have an RDA of 11 mg for males and 15 mg for females and an upper limit of 45 mg; adults from 19–50 years have an RDA of 8 mg for males and 18 mg for females and an upper limit of 45 mg; and adults over 50 years have an RDA of 8 mg and an upper limit of 45 mg. Dietary sources include fortified breakfast cereals, which provide 18 mg per serving; oysters, 8 mg per 3 ounces; dark chocolate, 7 mg per 3 ounces; beef liver, 5 mg per 3 ounces; lentils, boiled spinach, and firm tofu, 3 mg per one-half cup; kidney beans and sardines, 2 mg per one-half cup or 3 ounces, respectively."