3 minHave you ever heard of too much iron in your blood, also known as iron overload? Although iron is essential for the body, too much iron is not good either. It is stored in organs such as the liver and, if accumulated over a long period of time, can lead to health problems including iron overload and liver damage. But how exactly does iron overload occur, and what should you look out for in supplements?
In this article, you will learn
- What is iron overload?
- How does iron overload occur?
- Is an iron supplement safe?
- How much iron can you safely take?
- Important tips and a calculation example
What is iron overload?
With iron overload, or haemochromatosis, your body stores too much iron. This occurs because the balance between absorption and storage is disrupted. The excess iron accumulates in important organs such as your liver, heart and pancreas. Over time, this can lead to serious complaints, such as liver disease, diabetes and heart problems. Fortunately, early detection is crucial to prevent damage.
How does too much iron build up in your blood?
There are several causes of high iron levels
1. Hereditary iron overload disease
This is primary haemochromatosis, in which you inherit a gene from both parents that causes this condition. Your parents may be carriers without becoming ill themselves.
2. Other diseases or conditions
Diseases such as liver or kidney problems can cause your body to absorb more iron than it can process. Blood transfusions and some forms of anaemia also contribute to this.
3. Excessive intake through food and supplements
A diet high in iron-rich foods, such as red meat and organ meats, combined with high iron supplements, can lead to accumulation. This risk increases if your body has difficulty excreting iron.
Is an iron supplement safe?
Yes, an iron supplement is safe, provided you follow the recommended amounts. High-risk groups, such as pregnant women, women with heavy periods, vegans and athletes, can particularly benefit from extra iron.
Important to know:
- Always follow the advice of a doctor, especially if you are taking an iron supplement due to a deficiency.
- Do not exceed the safe upper limit set by the EFSA.
How much iron is safe?
The European Food Safety Authority (EFSA) has set a maximum safe amount of iron that you can take daily without risk of side effects (acceptable upper limit).
For children <1 year old, the upper limit for iron from supplements is:
- From 4-11 months: 5 mg
When choosing a supplement, choose one with 5 mg of iron or less. With our iron kids drops, that would be 14 drops.
For children aged 1 year and older, there is an upper limit for the total intake of iron through food and supplements:
From 1-3 years | 10 mg |
From 4-6 years | 15 mg |
From 7-10 years | 20 mg |
From 11-14 years | 30 mg |
From 15-17 years | 35 mg |
Adults | 40 mg |
| Pregnant and breastfeeding women | 40 mg |
It is therefore important to calculate the approximate intake from food (see calculation example below).
Calculation example
For this blog, we used data from the Dutch population of children as a reference for average iron intake. Research conducted between 2019 and 2021 shows that Dutch children aged 1-3 years with a normal diet (including animal products) consume an average of 6.1 mg of ironthrough food every day (boys). For girls in the same age group, this was an average of 5.7 mg per day through food.
To stay within the safe limit of 10 mg of iron per day, these children can take an additional 3.9 mg (boys) and 4.3 mg (girls) of iron daily through a supplement without risk of side effects.
Conclusion
Too much iron in your blood can be caused by hereditary disorders, other diseases, or excessive intake through food in combination with supplements. This can lead to health problems, such as organ damage and an imbalance in iron levels. That is why it is important to be aware of this.
For risk groups that are more likely to have a deficiency, such as pregnant women, women with heavy periods, vegans and athletes, and for people with iron deficiency, an iron supplement is a good support.
For safe use, keep a close eye on your daily iron intake, especially if you eat iron-rich foods and take supplements. Make sure you stay below the acceptable upper limit.
