Different forms of iron
Iron is needed, among other functions, to make haemoglobin, which transports oxygen. Foods contain haem and non-haem iron; plant foods supply the non-haem form. NIH explains that absorption varies, so the milligrams present in food are not necessarily the milligrams your body absorbs.
A useful food pairing
Vitamin C can support non-haem iron absorption. As cooking examples, combine lentils with peppers or chickpeas with tomatoes. Every meal does not need to become a perfect formula, but varying and combining foods can make general nutrition advice easier to use in everyday cooking.
Why requirements vary
Age, menstrual losses and pregnancy affect reference intakes. A figure you read online for another group is not automatically appropriate for you. If you exclude food groups or have a history of deficiency, seek an assessment considering your circumstances rather than relying only on a calorie diary.
Tiredness is not a diagnostic test
Tiredness has many possible causes. Do not start high-dose iron based on suspicion alone: too much can be harmful, and supplements can interact with medicines. Discuss symptoms, habits and treatments with your clinician; diagnosis and treatment require an appropriate individual assessment.
