Science

Here's How Iron Needs Change After Menopause

2 min read
Let's take a closer look at the way your iron needs change after menopause.
Let's take a closer look at the way your iron needs change after menopause.

Article Content

We get it, iron—you’re kind of a big deal. While this essential nutrient does a lot of heavy-lifting in the body, it’s most important role might be supporting blood health. To get specific, iron is present in hemoglobin, a protein found in blood. It also helps support red blood cell formation and normal energy-yielding metabolism. Kind of a high-profile job, right?*

Making sure you’re meeting your iron needs is important throughout your life. But when you’re menstruating, that monthly blood loss means that you need to take extra care. That’s why we recommend supplementing with iron before menopause, and why we include iron in both our Essential for Women multivitamin and Essential Prenatal. (Iron needs increase when you’re pregnant.)*

Why iron needs decrease after menopause

This all changes after menopause—the daily recommended intake goes from 18 mg to 8 mg. That means it’s a lot easier to meet iron needs through diet alone—most women over 50 get more than 8 mg of iron per day through the foods they eat.*

Since overdoing iron is not a good idea, we think it’s better to focus on the food you’re eating and skip extra supplementation in your postmenopausal multivitamin. But if you’re unsure about your individual needs, it’s probably best to check in with your healthcare provider.*

Get to know iron-friendly foods

No matter your current life stage, it’s a good idea to take a look at your diet and make sure you’re including iron-friendly foods. The nice thing about iron is that it’s vegan and vegetarian-friendly—while eggs, shellfish, and beef are all good sources, you can also find iron in spinach, tofu, lentils, broccoli, and even dark chocolate.*

Meet our Expert

WhoWeAre-Mastaneh

Dr. Mastaneh Sharafi, PhD, RD, VP of Scientific Affairs

Dr. Mastaneh Sharafi has a PhD in Nutritional Sciences and is a Registered Dietitian. She received her training from Penn State University and University of Connecticut where she researched dietary patterns, chemosensory perception and community nutrition. Her dietetic work is focused on promoting healthy eating habits by translating the science of nutrition into practical information for the public.

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WhoWeAre-Mastaneh

Dr. Mastaneh Sharafi, PhD, RD, VP of Scientific Affairs

Dr. Mastaneh Sharafi has a PhD in Nutritional Sciences and is a Registered Dietitian. She received her training from Penn State University and University of Connecticut where she researched dietary patterns, chemosensory perception and community nutrition. Her dietetic work is focused on promoting healthy eating habits by translating the science of nutrition into practical information for the public.

LinkedIn

Meet the Author

vhoff

Victoria Hoff, Writer

Victoria Hoff is an accomplished writer, journalist, and former wellness editor who has covered a wide variety of health, nutrition, and wellness topics during her tenure. She graduated Magna Cum Laude with a Bachelor of Arts from New York University, and after writing for Vogue, Elle, Byrdie, The/Thirty, and more, channeled her editorial skills into a marketing career.

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vhoff

Victoria Hoff, Writer

Victoria Hoff is an accomplished writer, journalist, and former wellness editor who has covered a wide variety of health, nutrition, and wellness topics during her tenure. She graduated Magna Cum Laude with a Bachelor of Arts from New York University, and after writing for Vogue, Elle, Byrdie, The/Thirty, and more, channeled her editorial skills into a marketing career.

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