What is the recommended DRI for iron? A Comprehensive Guide

November 3, 2025 •

3 min read

According to the World Health Organization, iron deficiency is the most common nutritional disorder globally. Understanding what is the recommended DRI for iron is essential for preventing this condition and ensuring optimal health and energy levels for all individuals.

Quick Summary

The Recommended Dietary Allowance (RDA) for iron varies by age, gender, and life stage, with premenopausal women and pregnant individuals needing significantly higher amounts. Heme and non-heme sources of iron exist, with absorption affected by diet.

Key Points

RDA Varies by Life Stage: The recommended DRI for iron is not static; it changes with age, gender, and life stage, with premenopausal women needing more than men and pregnant women needing the most.
Two Types of Iron: Dietary iron comes in two forms, heme (from animal products) and non-heme (from plants), with heme being more readily absorbed by the body.
Boost Non-Heme Absorption: To maximize the absorption of non-heme iron from plant-based foods, it is crucial to pair them with a source of vitamin C.
Special Needs for Vegetarians: Because their diets rely solely on less-absorbable non-heme iron, vegetarians and vegans must consume a higher total amount of iron or use supplementation.
Risk of Deficiency: Inadequate iron intake can lead to fatigue, weakness, and other symptoms of iron-deficiency anemia, which can have significant health consequences if left untreated.
Monitor Supplementation: While some need supplements, excessive iron intake can be harmful. The tolerable upper intake level for adults is 45 mg per day, and a doctor should be consulted before starting a regimen.

Understanding the Dietary Reference Intakes (DRI) for Iron

The Dietary Reference Intakes (DRI) are a set of reference values for nutrient intake. These values, developed by the Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine, are used to plan and assess nutrient intakes for healthy people. The DRI includes the Recommended Dietary Allowance (RDA), which is the average daily intake sufficient for nearly all healthy individuals (97–98%). The Tolerable Upper Intake Level (UL) is also part of the DRI, indicating the maximum daily intake unlikely to cause adverse health effects.

The Importance of Iron

Iron is crucial for numerous bodily functions. It's a key component of hemoglobin, transporting oxygen in red blood cells. Iron is also found in myoglobin, providing oxygen to muscles, and is vital for growth, neurological development, and hormone synthesis. A lack of iron can lead to iron-deficiency anemia.

Recommended Dietary Allowance (RDA) for Iron

Iron needs vary significantly based on age, gender, and life stage. Premenopausal women require more iron due to menstruation, and pregnancy and lactation increase needs to support fetal development and increased blood volume.

Table: Recommended Daily Allowance (RDA) for Iron by Life Stage and Sex


Life Stage/Sex	Recommended Dietary Allowance (RDA)
Infants (7–12 months)	11 mg/day
Children (1–3 years)	7 mg/day
Children (4–8 years)	10 mg/day
Children (9–13 years)	8 mg/day
Teen Boys (14–18 years)	11 mg/day
Teen Girls (14–18 years)	15 mg/day
Adult Men (19–50 years)	8 mg/day
Adult Women (19–50 years)	18 mg/day
Adults (51+ years)	8 mg/day
Pregnancy	27 mg/day
Lactation	9–10 mg/day

Heme vs. Non-Heme Iron: Sources and Absorption

Dietary iron comes in two forms: heme and non-heme. Heme iron is found in animal products and is absorbed more efficiently (up to 30%). Non-heme iron is in plant-based foods and has a lower absorption rate (2% to 10%).

Maximizing Iron Absorption

Pair with Vitamin C: Consuming non-heme iron with vitamin C-rich foods enhances absorption.
Avoid Inhibitors: Phytates and polyphenols in certain plant foods can hinder absorption.
Strategic Consumption: Calcium can inhibit iron absorption, so consider the timing of supplements.

Special Populations with Increased Iron Needs

Pregnant Individuals

Pregnant individuals require higher iron intake. Supplements may be needed if diet is insufficient.

Vegetarians and Vegans

Due to relying on non-heme iron, vegetarians and vegans need more iron and careful meal planning.

Considerations for Athletes

Endurance athletes may experience increased iron loss, requiring careful monitoring of intake.

Risks of Iron Deficiency and Excess

Not meeting the recommended DRI for iron can cause health issues.

Symptoms of Iron Deficiency

Symptoms include fatigue, pale skin, shortness of breath, headaches, cold extremities, and brittle nails. Unusual cravings (pica) and restless legs syndrome can also occur.

Tolerable Upper Intake Level (UL)

Too much iron can be harmful, causing gastrointestinal distress and potentially organ damage. The UL for most adults is 45 mg/day. Those with conditions like hemochromatosis should consult a doctor.

Conclusion: Meeting Your Iron Needs

Understanding the recommended DRI for iron is vital for maintaining healthy levels. Include both heme and non-heme sources, enhance non-heme absorption with vitamin C, and be aware of increased needs during certain life stages. Consult a healthcare professional before taking iron supplements to avoid risks of excess intake. For further information, visit the NIH Office of Dietary Supplements website.

Frequently Asked Questions

A vegetarian woman between 19 and 50 years old typically needs more iron than a meat-eater to account for lower absorption of non-heme iron. While the RDA for non-vegetarians in this group is 18 mg/day, a vegetarian may need up to 80% more, depending on diet composition.

Premenopausal women need more iron due to the blood loss that occurs during menstruation, while men and postmenopausal women have lower iron requirements.

Most healthy adults can meet their iron needs through a balanced diet rich in iron sources. However, individuals with increased needs, such as pregnant women or those with a history of anemia, may require supplements.

Excellent sources of heme iron include red meat, poultry, fish, and liver.

Good non-heme iron sources include lentils, beans, fortified cereals, spinach, nuts, dried fruits, and tofu.

Common symptoms of iron deficiency include fatigue, weakness, pale skin, shortness of breath, and headaches. A blood test is the only definitive way to confirm an iron-deficiency diagnosis.

Yes, excessive iron intake can be toxic. For most adults, the Tolerable Upper Intake Level (UL) is 45 mg per day. High iron levels can cause gastrointestinal issues and, in extreme cases, organ damage.