Iron deficiency sneaks up on you. Here's how much you actually need — and whether your diet is cutting it close.
Your body runs on oxygen — and haemoglobin, the protein in red blood cells, is what carries it to every cell. Iron is what makes haemoglobin work. No iron means your cells run short of oxygen, and that's why fatigue is usually the first sign something's off.
Oxygen transport: Iron is a key component of haemoglobin, the protein in red blood cells that carries oxygen from your lungs to every cell in your body.
Energy production: Energy is literally iron-dependent — your cells need it to produce energy. Low iron shows up as fatigue, brain fog, and feeling wiped out after normal activity.
Immune function: Your immune system needs iron to fight infections effectively.
Brain function: Iron supports cognitive development and function, particularly important for children and adolescents.
Iron deficiency is the most common nutritional deficiency worldwide and is particularly prevalent in Australia among women of reproductive age, pregnant women, young children, and vegetarians.
Haem iron (from animal sources — better absorbed):
Red meat (beef, lamb, kangaroo) is the richest source. Chicken, pork, and fish also contain haem iron. Liver and other organ meats are extremely iron-rich but should be avoided during pregnancy due to high vitamin A. Oysters, mussels, and sardines are also excellent sources.
Non-haem iron (from plant sources — less well absorbed):
Legumes (lentils, chickpeas, kidney beans), tofu and tempeh, dark leafy greens (spinach, kale, silverbeet), iron-fortified breakfast cereals, wholegrain breads, nuts and seeds (especially pumpkin seeds and cashews), and dried fruits (apricots, figs).
Tips to improve absorption:
Eat iron-rich foods with vitamin C (citrus, capsicum, tomatoes) to boost absorption. Avoid drinking tea or coffee with meals as tannins reduce iron absorption. Cook in cast iron cookware — small amounts of iron leach into food. Soak and sprout legumes and grains to reduce phytates that block absorption.
Iron deficiency develops gradually. Common signs include:
Early signs: Unusual tiredness or fatigue, reduced exercise tolerance, difficulty concentrating, feeling cold more easily, and pale skin (especially inside the lower eyelids).
More advanced signs: Shortness of breath during normal activities, heart palpitations, headaches, dizziness, brittle nails, restless legs, and unusual cravings for ice, dirt, or starch (called pica).
In children: Irritability, poor appetite, frequent infections, slow growth, and behavioural or learning difficulties.
If you experience these symptoms, see your GP. A simple blood test (full blood count and iron studies) can confirm whether you are iron deficient.
You should consider seeing your GP about iron if you:
Are experiencing symptoms of iron deficiency (fatigue, shortness of breath, pallor). Are pregnant or planning to become pregnant. Have heavy menstrual periods. Follow a vegetarian or vegan diet. Have a condition that affects iron absorption (coeliac disease, inflammatory bowel disease). Have recently donated blood frequently. Are an endurance athlete.
Your GP can order blood tests to check your iron levels and determine whether you need dietary changes, supplements, or further investigation. Do not self-prescribe high-dose iron supplements without medical advice — excess iron can be harmful.
Yes — about 1.8 times as much. The Australian NRV guidelines set it that way because plant-based iron is harder for your body to grab onto than iron from animal sources.
It's not that plants don't have iron — it's that your gut absorbs it differently. There are two forms of dietary iron: haem iron (found only in animal products) is absorbed much more efficiently (15–35% absorption rate) than non-haem iron (found in plant foods), which is absorbed at only 2–20%. That's why vegetarians and vegans hit iron deficiency more often.
This doesn't mean vegetarians are destined to be iron deficient — it just means being a bit more intentional. Pair iron-rich plant foods with vitamin C, skip the tea or coffee with meals, and lean on iron-fortified foods where you can. Timing matters.
The values used in this calculator are based on the Australian Nutrient Reference Values (NRVs), which are the official dietary guidelines set by the Australian Government's National Health and Medical Research Council (NHMRC).
The NRVs provide Recommended Dietary Intakes (RDIs), Adequate Intakes (AIs), and Upper Levels (ULs) for all essential nutrients. The RDI is the average daily dietary intake level sufficient to meet the nutrient requirements of nearly all (97–98%) healthy individuals in a particular life stage and gender group.
For more information, visit the official NRV website: nrv.gov.au/nutrients/iron
Note: These values may differ from US, UK, or other international guidelines.