Iron intake check

Low iron is common in people who have periods. Add up a typical day to see roughly where you are, and what helps your body absorb it.

Your details

Age
Bowls of fortified cereal (30 g)
Portions of beans or lentils
Portions of red meat (100 g)
Two slice servings of wholemeal bread
Eggs
Handfuls of dried apricots
Portions of spinach or kale
Handfuls of nuts or seeds
Right now I am
Haemoglobin from a blood test (optional)

Iron in your typical day

8.8

mg, 59% of the 14.8 mg reference

  • Fortified cereal (30 g) × 14.0 mg
  • Lentils or beans (80 g cooked) × 12.0 mg
  • Two slices of wholemeal bread × 11.8 mg
  • An egg × 11.0 mg
  • Anaemia line for you (not pregnant)haemoglobin under 120 g/L

A rough look only, from typical portions. Plant iron absorbs better with vitamin C and away from tea. Do not take iron supplements in pregnancy unless advised: too much is harmful, especially for children who find them.

Tiredness, breathlessness, a racing heart or pale skin can mean low iron. Your GP or midwife can do a simple blood test. Very heavy periods are worth a GP visit in their own right.

The working

A typical day

Fortified cereal (4 mg), a portion of beans (2 mg), two slices of wholemeal bread (1.8 mg) and an egg (1 mg) make 8.8 mg, 59% of the 14.8 mg reference for women aged 19 to 50.

If you have a blood test result, add your haemoglobin. The usual anaemia lines are under 120 g/L when not pregnant, under 110 g/L up to 12 weeks, under 105 g/L from 13 weeks (blood volume grows faster than red cells) and under 100 g/L in the 6 weeks after birth. A result of 108 g/L at 20 weeks is 3 above its line; the same result at 10 weeks is 2 under it. Results in g/dL (10.8) are converted for you.

Absorption

Getting more from food

  • Vitamin C helps: peppers, citrus, berries, tomatoes
  • Tea and coffee with meals reduce absorption
  • Iron from meat and fish absorbs best
  • Fortified cereals are an easy boost

Pregnancy and periods

What changes

SituationUK advice
Pregnancyreference stays at 14.8 mg; your midwife checks iron by blood test
Heavy periodsyou lose more, so low iron is more likely
Over 50 (no periods)reference falls to 8.7 mg
Supplementsonly if advised; more is not better

Read with care

What this cannot tell you

  • Blood levelsOnly a blood test shows your iron stores.
  • Exact amountsPortions and brands vary.
  • SupplementsKeep iron tablets away from children: overdose is dangerous.

Questions

Common questions

How much iron do women need?

14.8 mg a day aged 19 to 50, then 8.7 mg.

Do I need more iron in pregnancy?

The UK reference does not rise, but your midwife checks for anaemia.

What are signs of low iron?

Tiredness, breathlessness, pale skin and a racing heart.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Support when you need it

Contact your midwife or GP any time you are worried, and call NHS 111 if you cannot reach them. If a date or a result brings up difficult feelings, Tommy's and the Miscarriage Association offer kind, free support.

Related

Related calculators