Iron

Iron is an essential nutrient. What are the recommended doses for healthy hair?

• 8 mg/day for men ⁵
• 18 mg/day for premenopausal women ⁵
• 8 mg/day for postmenopausal women ⁵
• 27 mg/day for pregnant women ⁵
• 9 mg/day for lactating women ⁵

Dietary Sources of Iron

• Berries ²²²
• Cashews ²²²
• Figs ²²²
• Fish ²
• Fortified cereals and breads ⁵
• Leafy vegetables (except spinach) ^{2, 222}
• Leeks ²²²
• Poultry ²
• Red meat ²
• Wild amaranth ¹¹⁷

One quick and inexpensive way to add some iron is to take a spoonful of blackstrap molasses every day. ²²²

Physiological Effects and Benefits of Iron

• Iron deficiency can cause brittle hair and thinning hair. ^{2, 37}
• Necessary for a healthy immune system. ³⁷
• Take enough vitamin C your body needs it to absorb iron. Try having a citrus fruit for dessert, especially after a meal with red meat. ²²²