Wright-Patterson Blood Donor Center

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How to Raise Your Iron Level
One of the most common reasons for temporary blood donation deferrals is having a low iron count. Fortunately, pumping up your iron level is easier than you might think!

Why Is Iron Important?
Iron is a mineral essential for life. Found in red blood cells, iron's primary role is to carry oxygen from the lungs to the rest of the body. Without oxygen, the body's cells cannot function normally.

If the body's iron stores become too low, an iron-deficiency anemia can occur. This is characterized by weakness, lethargy, muscle fatigue, and shortness of breath. In severe cases, a person's skin may become pale due to a lack of red blood cells in the body.

In adults, iron deficiency is most commonly caused by chronic blood loss, such as with heavy menstruation or intestinal bleeding from peptic ulcers, cancer, or hemorrhoids. In children, iron deficiency is usually the result of an inadequate iron intake.

Recommended Daily Allowance
The recommended dietary allowance for iron in healthy adults is 10 milligrams per day for men and 15 milligrams per day for premenopausal women.

It is generally easier for men to get the recommended dietary allowance for iron than it is for women. Because men are usually larger in size, they have higher calorie needs and will most likely eat enough food to meet their iron requirements. Women, on the other hand, tend to eat less than men, which makes it more difficult to meet their iron needs. It is, therefore, particularly important for premenopausal women to eat foods high in iron.

The following table lists foods high in iron. In general, meat, fish, and poultry are excellent sources. Other sources of iron include beans, dried fruits, whole grains, fortified cereals, and enriched breads.