Individuals who regularly consume iron supplements are being urged to monitor for specific adverse reactions, as exceeding recommended doses can lead to serious health complications. According to official guidance, experiencing any of four distinct symptoms may indicate an excessive intake of this essential mineral.
Recognising the Symptoms of Excessive Iron Intake
While iron is crucial for producing haemoglobin and transporting oxygen in the blood, overconsumption through supplements can trigger noticeable side effects. The National Health Service highlights that if you take "too much" iron, you might encounter constipation, feelings of nausea, episodes of vomiting, or stomach pain. These signs serve as a clear indication that a reduction in iron supplementation may be necessary.
Potential Dangers and Fatal Risks
In severe cases, particularly among children, very high doses of iron can prove fatal. The NHS strongly advises keeping iron supplements out of reach of children to prevent accidental ingestion. For adults, a dose exceeding 20 milligrams is considered high and potentially harmful.
Recommended Daily Iron Intake Levels
The NHS provides specific guidelines for daily iron requirements to help individuals avoid both deficiency and overdose. Men aged 19 and over should aim for 8.7 milligrams per day, while women aged 19 to 49 need 14.8 milligrams daily. Women aged 50 and above typically require 8.7 milligrams, though those still menstruating may need amounts similar to younger women.
Most people can obtain sufficient iron from a varied and balanced diet, as noted by the Department of Health and Social Care. However, for those using supplements, it is crucial not to exceed safe limits. Taking 17 milligrams or less per day is unlikely to cause harm, but higher doses should only be continued under medical advice from a GP.
Dietary Sources of Iron
To reduce reliance on supplements, incorporating iron-rich foods into your diet is recommended. Good sources include liver (avoid during pregnancy), red meat (consume in moderation due to bowel cancer risks), beans like red kidney beans and chickpeas, nuts, dried fruits such as apricots, fortified breakfast cereals, and soy bean flour.
Symptoms of Iron Deficiency Anaemia
Insufficient iron levels can lead to iron deficiency anaemia, characterised by a range of symptoms. These may include persistent tiredness and lack of energy, shortness of breath, noticeable heart palpitations, paler than usual skin, and frequent headaches. Other signs can involve tinnitus, strange food tastes, itchiness, a sore tongue, hair loss, and cravings for non-food items like paper or ice.
Additional indicators might encompass difficulty swallowing, painful mouth ulcers, spoon-shaped nails, and restless legs syndrome. If you suspect iron deficiency anaemia, consulting a GP is essential for proper diagnosis and treatment.
