Iron is one of those nutrients most of us take for granted — until we do not get enough. In the UK, iron deficiency affects millions of people, particularly women with periods, vegetarians, and vegans. The NHS reports that it is the world's most common nutritional deficiency, and the UK is no exception. The encouraging part? With a little awareness and consistent tracking, most people can meet their iron needs through diet alone.
Iron is essential for making haemoglobin, the protein in red blood cells that carries oxygen around your body. Without enough iron, your body cannot produce sufficient healthy red blood cells, leading to iron deficiency anaemia — a condition that leaves you feeling exhausted, breathless, and unable to concentrate.
According to the British Nutrition Foundation, iron also plays a role in immune function, cognitive performance, and energy metabolism. For children and adolescents, adequate iron is critical for growth and brain development.
The UK Reference Nutrient Intake (RNI) for iron varies by age and sex. These are the NHS-recommended daily amounts:
| Group | Daily Iron (mg) | Notes |
|---|---|---|
| Men (19+) | 8.7mg | Remains constant throughout adulthood |
| Women (19-50) | 14.8mg | Higher due to menstrual losses |
| Women (50+) | 8.7mg | Drops to same as men after menopause |
| Boys (11-18) | 11.3mg | Increased need during growth spurts |
| Girls (11-18) | 14.8mg | Growth plus menstruation |
| Children (1-10) | 6.1-8.7mg | Increases with age |
Source: NHS — Iron; British Nutrition Foundation
The NHS states that most people should be able to get all the iron they need from a varied diet. If your GP has confirmed iron deficiency through a blood test, they may recommend supplements — but you should not take iron supplements without medical advice, as too much iron can be harmful.
There are two types of dietary iron: haem iron (from animal sources, more easily absorbed) and non-haem iron (from plant sources, less easily absorbed but still valuable). Here are the best UK sources of both:
Source: McCance and Widdowson's Composition of Foods; British Dietetic Association
Eating iron-rich foods is only half the story. What you eat alongside them can dramatically affect how much iron your body actually absorbs. This is especially important for vegetarians and vegans who rely on non-haem iron.
The UK drinks more tea per capita than almost any other country. If you are concerned about iron, you do not need to give up tea — just avoid it during meals. Have your cuppa between meals instead, and pair your iron-rich foods with a source of vitamin C.
Because iron deficiency develops gradually, tracking your intake helps you spot shortfalls before they become a clinical problem. Here is a practical approach:
Check the RDI table above and identify your daily target. For most women of childbearing age, 14.8mg is the goal — a number that many UK women do not consistently reach.
Record everything you eat and drink for at least a week. Pay particular attention to iron-rich foods and what you eat them with (vitamin C sources, tea, dairy). A food tracking app like NutraSafe makes this much easier, as it automatically calculates your micronutrient intake from a UK-specific food database.
After a week of tracking, review your average daily iron intake. Are you consistently hitting your target? Are there days where you fall short? Do you tend to drink tea with meals? Identifying these patterns gives you clear, actionable information.
If your intake is low, you do not need to overhaul your diet. Small changes add up: switching to a fortified cereal at breakfast, adding chickpeas to salads, snacking on dried apricots, or adding lemon juice to meals. Continue tracking to see the impact of your changes.
NutraSafe tracks iron and 20+ other micronutrients automatically from a comprehensive UK food database. See your daily iron intake at a glance and identify patterns over time.
Download NutraSafe FreeIron deficiency develops in stages. Early on, your iron stores (ferritin) drop without obvious symptoms. As it progresses, you may notice:
If you recognise several of these symptoms, especially if you are in a higher-risk group, it is worth speaking to your GP. A simple blood test can check your ferritin (iron stores) and haemoglobin levels.
Self-monitoring your iron intake through diet tracking is a sensible, proactive step — but it is not a substitute for medical advice. The NHS recommends seeing your GP if:
Your GP can arrange a blood test and, if needed, recommend appropriate supplementation. Do not self-prescribe high-dose iron supplements, as excessive iron can cause constipation, nausea, and in rare cases, toxicity.
The NHS advises that taking 17mg or less of iron supplements per day is unlikely to cause harm. For higher doses, always consult your GP first. Iron supplements should be taken on an empty stomach or with vitamin C for best absorption.
The NHS recommends 8.7mg of iron per day for men and post-menopausal women, and 14.8mg per day for women aged 19-50 with periods. Pregnant women may need more and should discuss this with their midwife or GP. These amounts are achievable through diet alone for most people, though some groups may benefit from supplements under medical guidance.
Good UK sources of haem iron include red meat, liver, sardines, and cockles. Plant-based (non-haem) sources include fortified breakfast cereals, lentils, chickpeas, kidney beans, tofu, dark leafy greens like spinach and kale, and dried apricots. Many UK breads and flours are also fortified with iron by law, making them a reliable daily source.
Yes, tannins in tea and coffee can reduce non-haem iron absorption by up to 60-70% when consumed with meals. The NHS suggests waiting at least 30 minutes after eating before drinking tea or coffee. This is particularly relevant for vegetarians and vegans who rely entirely on non-haem iron sources. Drinking tea between meals rather than with food is a simple, effective adjustment.
Vitamin C can increase non-haem iron absorption by 2-3 times. It works by converting ferric iron into ferrous iron, a form that is much easier for your gut to absorb. Practical tips include adding lemon juice to lentil dishes, having a glass of orange juice with fortified cereal, eating strawberries after a bean-based meal, or including peppers in stir-fries with tofu.
See your GP if you experience persistent tiredness, pale skin, shortness of breath, heart palpitations, or brittle nails — especially if you are in a higher-risk group such as women with heavy periods, vegetarians, vegans, or pregnant women. Your GP can run a simple blood test to check your ferritin and haemoglobin levels, and recommend treatment if needed.
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Last updated: February 2026