A nutrient your body uses to make haemoglobin, the protein in red blood cells that carries oxygen to all parts of the body. The only way to get iron is by eating it.

Teen girls and women with heavy periods, pregnant women and frequent blood donors need more iron.
A ferritin blood test is a good indication of how much iron is stored in your body.
Haemochromatosis is an inherited condition where the body absorbs and stores too much iron. People with it should avoid iron and vitamin C supplements.

How it works

There are two forms. Haem iron, from meat, poultry, fish and organ meats, is easily absorbed. Non-haem iron, from plant foods, fortified bread and cereals, legumes, nuts, seeds, leafy greens and tofu, is harder to absorb. Eating vitamin C-rich foods at the same time helps, while tea, coffee, red wine and calcium-rich foods and supplements reduce absorption, so have them between meals.

healthdirect lists 8 mg a day for men aged 19 to 50, 18 mg for women aged 19 to 50, 27 mg in pregnancy and 8 mg for adults over 50. When iron stores run low, iron deficiency anaemia sets in, with tiredness and weakness. Too much iron is harmful too.

Food sources

Red meat including beef, lamb and kangaroo
Poultry and fish
Legumes
Tofu
Iron-fortified bread and cereals
Leafy greens
Nuts and seeds

From the AskBioMap food guide:

Connections

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Iron is needed for

Blood and red blood cells
Your body uses iron to make haemoglobin, the protein in red blood cells that carries oxygen.
Sources: NIH Office of Dietary Supplements, Iron fact sheet for consumers; Pathology Tests Explained, Full blood count
Muscles and bones
Iron is used to make myoglobin, a protein that provides oxygen to muscles.
Source: NIH Office of Dietary Supplements, Iron fact sheet for consumers

Iron can be lowered by

Calcium
Calcium-rich foods and calcium supplements reduce iron absorption, so have them between meals.
Sources: healthdirect Australia, Foods high in iron; NIH Office of Dietary Supplements, Iron fact sheet for consumers
Caffeine
Tea and coffee reduce iron absorption, so have them between meals.
Source: healthdirect Australia, Foods high in iron

Iron is linked with

Iron deficiency and anaemia
Anaemia is commonly caused by iron deficiency.
Sources: healthdirect Australia, Anaemia; NIH Office of Dietary Supplements, Iron fact sheet for consumers

Iron is supported by

Vitamin C
Vitamin C improves the absorption of iron from plant-based foods.
Sources: NIH Office of Dietary Supplements, Vitamin C fact sheet for consumers; healthdirect Australia, Foods high in iron

Iron is measured by

Iron studies (including ferritin)
Each test in iron studies measures a different part of how iron is stored and carried in the blood.
Source: Pathology Tests Explained, Iron studies

Lab tests

Iron studies (including ferritin)A group of blood tests that shows how much iron is stored in your body and how much is being carried in the blood.

Sources

Foods high in ironhealthdirect Australia, last reviewed April 2025
Iron fact sheet for consumersNIH Office of Dietary Supplements, last reviewed August 17, 2023
Iron studiesPathology Tests Explained, last reviewed 29 September 2024
Anaemiahealthdirect Australia, last reviewed November 2024

Each connection above names its own source. See every source AskBioMap uses.

Summarised from healthdirect, the NIH Office of Dietary Supplements and Pathology Tests Explained. Sources read on 13 and 16 October 2026. General education only, not medical advice. Spotted a mistake? Please tell us through the HuBu-Intel contact page.

In brief