Four signs that mean you are taking 'too much' iron
Very high doses of iron can be fatal, the NHS has said.
Brits taking a widely-used supplement should lower their intake if they notice any of four specific symptoms as excessive consumption could prove fatal. Vitamins and minerals play a crucial role in maintaining proper bodily functions and while the majority of our nutritional needs should be met through a healthy, balanced diet, some may opt to supplement their intake.
Iron is one such supplement – a mineral responsible for producing haemoglobin, which transports oxygen throughout the bloodstream. Insufficient iron levels can result in iron deficiency anaemia which can trigger symptoms including fatigue and low energy levels, breathlessness, and heart palpitations. To prevent this, you may consider taking iron supplements.
However, the NHS offers advice on its website. It warns if you take “too much” iron, you might experience:
- Constipation
- Feeling sick
- Being sick
- Stomach pain
This indicates that you might need to reduce your iron intake. In children, this could prove deadly.
The NHS says: “Very high doses of iron can be fatal, particularly if taken by children, so always keep iron supplements out of the reach of children.” A high dose of iron for adults is considered to be over 20mcg.
How much iron you need
The NHS says that the amount of iron you need is:
- 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 having periods after the age of 50 may need the same amount of iron as women aged 19 to 49
The Department of Health and Social Care (DHSC) advises that “most people” should be able to get all the iron they need by eating a varied and balanced diet. But if you take iron supplements, “do not take too much as this could be harmful”, the NHS says.
It is advised that taking 17mg or less a day of iron supplements is “unlikely” to cause any harm. The NHS adds: “But continue taking a higher dose if advised to by a GP.”
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Sources of iron in your diet
Good sources of iron include:
- Liver (but avoid this during pregnancy)
- Red meat (but the DHSC says you should limit the amount of red and processed meat you eat due to potential bowel cancer risk)
- Beans, such as red kidney beans, edamame beans and chickpeas
- Nuts
- Dried fruit – such as dried apricots
- Fortified breakfast cereals
- Soy bean flour
Iron deficiency
Symptoms of iron deficiency anaemia can include:
- Tiredness and lack of energy
- Shortness of breath
- Noticeable heartbeats (heart palpitations)
- Paler than usual skin
- Headaches
- Hearing ringing, buzzing or hissing noises inside your head (tinnitus)
- Food tasting strange
- Feeling itchy
- A sore tongue
- Hair loss – you notice more hair coming out when brushing or washing it
- Wanting to eat non-food items, such as paper or ice (pica)
- Finding it hard to swallow (dysphagia)
- Painful open sores (ulcers) in the corners of your mouth
- Nail changes, such as spoon-shaped nails
- Restless legs syndrome
You should see a GP if you think you might have iron deficiency anaemia.
