IRON
Helps hemoglobin in red blood cells and myoglobin in muscle cells ferry oxygen throughout the body. Needed for chemical reactions in the body and for making amino acids, collagen, neurotransmitters, and hormones
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Vitamin
Recommended amount
19–50: M: 8 mg, W: 18 mg 51+: M: 8 mg, W: 8 mg
Upper limit
45 mg
Good food sources
Red meat, poultry, eggs, fruits, green vegetables, fortified bread and grain products
Additional note
Many women of childbearing age don't get enough iron. Women who do not menstruate probably need the same amount of iron as men. Because iron is harder to absorb from plants, experts suggest vegetarians get twice the recommended amount (assuming the source is food).
Category
Mineral
Credit
https://www.health.harvard.edu/staying-healthy/listing_of_vitamins
